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Falafel-Stuffed Peppers with Tahini-Yogurt Sauce and Wild Rice Salad

~Makes 3-4 Servings~


Falafel Filling:

1 1/2 c cooked garbanzo beans

0.25 c fresh parsley

0.25 c fresh cilantro

2 cloves garlic

0.25 c red onion

2 T chickpea flour (any flour is fine)

1 t cumin

1 t coriander

1 T turmeric

1 t salt

0.5 t pepper

1 t baking powder

1 T oil

3 green bell peppers

Wild Rice Salad:

2 c cooked wild rice

2 T red wine vinegar

1 t salt

1 t sugar

1 t oregano

0.25 c diced red onion

0.5 c thinly sliced radicchio (soak in cold water to reduce bitterness)

0.25 c crumbled feta

0.5 c quartered grape tomatoes

0.5 c diced cucumber

0.25 c shredded carrots

2 T chopped fresh mint

1 T olive oil

Tahini-Yogurt Sauce:

6 oz (0.75 c) plain. fat-free yogurt

0.3 c tahini

1 t garlic powder

1 lemon, zest and juice

1 t paprika

1 T chopped fresh cilantro

2 T chopped fresh dill

2 T chopped fresh parsley

0.25 c water

0.5 c chopped fresh chives for garnish


Preheat the oven to 450 degrees and get a large pot of salted water going on the stove on high. Cook the rice accordingly (once it is finished, spread it on a baking sheet and refrigerate or freeze to chill). To make the pepper filling, combine all ingredients in a food processor and blend until everything is well broken down. Set aside. Cut the tops off of the bell peppers and then cut them in half lengthwise. Remove any of the white (pith) with a pairing knife. Once the water has reached a boil, put all 6 halves of the peppers into the water for 5 minutes and then transfer to desired baking dish or pan. Divide the filling equally among the peppers. It will be tempting to fill them up a lot, but this is a very dense filing so a little bit goes a long way! Place the peppers into the oven for 20 minutes.

To make the salad, first mix the red wine vinegar, sugar, salt, and dried oregano in a medium sized bowl. Add the diced red onion and combine. Let sit for at least 10 minutes, then add the rest of the salad ingredients including the chilled rice and combine with the olive oil and any more salt and pepper you would like.

For the sauce, stir all ingredients together in a bowl or shake in a jar. Season to taste. You may add more water if you would like a thinner consistency.

Once the peppers have baked for 20 minutes, switch the oven to broil and broil the peppers for about 5 minutes or until they crisp up on the top. Plate with the salad and a generous drizzle of tahini sauce. Garnish with chives. Enjoy!

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