Stuffed Vegetables








  • 6 medium (738 grams)ripe but still tight large tomatoes
  • 3 medium (900 grams)sized aubergines
  • 3 green bell peppers ( 357 grams) (you can use any color bell peppers you like)
  • 500 grams lean beef mincemeat
  • ¾ cup ( 70 grams) Carolina Rice
  • 1 cup (240 ml) water
  • 1/2 cup (25 grams)spring onions, the green part only
  • ½ cup(25 grams) leeks the green part only
  • 3/4 cup (180 ml) of olive oil
  • ½ cup (120 ml) wine
  • 1 bunch of chopped parsley
  • 1 bunch of chopped mint
  • ½ teaspoon (1 gram) cumin
  • ½ teaspoon(1 gram) cinnamon
  • 6 tablespoons (90 ml) lemon juice
  • salt
  • freshly ground pepper


  1. Preheat the oven at 180°C/ 350 °F degrees.
  2. Cut 1 slice off each tomato.
  3.  Scoop out the flesh, making sure to retain some flesh around the skin.
  4.  Flip them over to release most of its juice.
  5.  Cut one slice off each pepper.
  6.  Remove all of the seeds and white flesh.
  7. Remove a thin slice of the aubergines back to allow it to sit properly on a pan.
  8. Remove one more slice from the stalk and with a spoon remove the flesh and dice it.
  9. Remove some of the aubergine skin if you want.
  10. Add ½ cup olive oil in a large pan (chose a pan that will fit all the vegetables close to one another.
  11. Place all the vegetables (except tomatoes) in the pan and roast them for 30 minutes.
  12. Blend the tomato flesh until smooth.
  13. Place a large pan over medium-high heat.
  14. Add the ground meat, leaks, onion, aubergines and cook for 5-7 minutes until all meat juice evaporates.
  15. Add the wine and let the alcohol evaporate.
  16. Add the rice while stirring and then half the blended tomato along with 1 cup of water.
  17. Add the freshly ground black pepper, cumin, and cinnamon.
  18.  Add the salt to taste and boil on a medium to low heat for 5 minutes.
  19. Add the juice of one lemon.
  20. Add finely chopped parsley and mint.
  21. Remove from heat.   The stuffing will have a lot of juice.
  22. Remove the pan with the roasted vegetables for the oven.
  23. Let them cool.
  24. Fill the vegetables 3/4 of the way.
  25. Pour 1/3 cup olive oil over the vegetables.
  26. Cover the vegetables with their respective lids and layout on the oven; stack them close to one another.
  27. Whisk the remaining tomato with the juice of 1 lemon, salt, and pepper.
  28. Pour the contents of the bowl liberally over the vegetables.
  29. Cover with parchment paper and aluminum foil.
  30.  Bake covered for the first half-hour.
  31. Uncover and cook for 30-45 min.


low fodmap icon gluten free icon  phase2 diet icon
oat crackers nutritional table

High in Vitamins A, C, E, K, B6, B12, Iron, Folate, Thiamin, Niacin, Pantothenic acid, Magnesium, Manganese, Zinc, Selenium,

[The recipes are property of the Digestive Nutrition Clinic and have been overseen by our Registered Clinical Dietitian Nutritionist and FODMAP expert. ]