| Prep: 30 mins | Cook: 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 367 | 8g | 3g | 63g |
| sugars | fibre | protein | salt |
| 28g | 8g | 10g | 0.23g |
I absolutely adore our vibrant and healthful Ensete Stuffed Peppers. This delicious combination of sweet, savory, and tangy flavors echo the essence of my upbringing, blending the heartiness of classic southern cuisine with the vibrant zest of West African dishes. The peppers serve as vessels for our main ingredient, ensete pulp, a common base in many Ethiopian recipes which is a very close cousin of the more widely known banana.
A Recipe Rooted in Heritage
My parents, having strong Nigerian roots, would often use tropical fruits and produce in every meal. This recipe was inspired by their passion for introducing wonderfully unexpected flavors to our southern home meals. Growing up, meals were not just consumption of food—they were a celebration of our multicultural heritage.
The ensete fruit brings a subtle sweetness to the dish which pairs beautifully with other ingredients like tomatoes, raisins, onions, garlic, and lime. Just like classic stuffed peppers or Mexican Chiles Rellenos, the Ensete Stuffed Peppers pop with color, flavor, and texture, making them a joy to both prepare and devour.
A Nutrient-Rich, Versatile Dish
Apart from being absolutely delicious, our Ensete Stuffed Peppers are packed with health benefits. Peppers are rich in vitamins A and C, boosting the immune system, while ensete is noted for being a good source of dietary fiber. The addition of olive oil contributes healthy fats, needed for good heart health, and the garlic and onions combine to offer impressive anti-inflammatory properties.
Best of all, Ensete Stuffed Peppers are versatile. You can serve them as a vibrant main course, or alongside other dishes. They complement well with a simple side salad, or you could pair them with grilled chicken for a protein-packed meal. If you’re a fan of African cuisine, it goes traditionally well with Moambé Beans, making a hearty and well-balanced meal.
In sum, Ensete Stuffed Peppers are more than just a dish; for me, they are a delightful blend of cultures, an embodiment of healthful eating, and a nod to my inherited respect for the power and versatility of produce.
What You’ll Need
- 6 medium-sized bell peppers
- 2 cups of Ensete (banana) pulp
- 1 cup of cooked rice
- 1 cup of diced tomatoes
- 1/2 cup of raisins
- 2 tablespoons of olive oil
- 1 small red onion, finely chopped
- 2 cloves of garlic, minced
- 1 tablespoon of lime zest
- 2 tablespoons of lime juice
- Salt and freshly ground black pepper to taste
- 1/4 cup of fresh cilantro, chopped
- 1/2 cup of shredded cheddar cheese
Method
Step One
Start by preheating the oven to 375 degrees Fahrenheit. Wash your bell peppers, cut off the tops, and hollow them out by removing the seeds and membranes, creating a “cup” shape.
Step Two
In a large skillet, heat the olive oil over medium heat. Once heated, add the finely chopped red onion and minced garlic. Sauté these ingredients until they become aromatic and the onions are translucent.
Step Three
Add the Ensete (banana) pulp to the skillet and cook until it becomes soft. Afterwards, toss in the cooked rice, diced tomatoes, and raisins. Stir well.
Step Four
Zest a lime above the skillet, being careful to only get the outer peel and not the bitter white pith underneath. Cut the lime in half and squeeze the juice of both halves into the skillet. Stir well, allowing the flavors to meld together.
Step Five
Season the mixture in the skillet with salt and freshly ground black pepper to taste. Stir in the chopped fresh cilantro.
Step Six
Stuff the cooked mixture into each bell pepper, filling it up to the top. Place the filled peppers standing upright on a baking tray.
Step Seven
Sprinkle the shredded cheddar cheese over the top of each pepper. Place the tray in the preheated oven and bake for about 15-20 minutes, or until the peppers are tender and the cheese on top has completely melted.
Step Eight
Carefully remove the baking tray from the oven and let the Ensete Stuffed Peppers cool for a few minutes before serving. Enjoy this flavorful and nutritious dish!
