Aegean Gemista
Classic gemista—stuffed, lidded peppers and tomatoes nestled with golden potato wedges—recrafted with whole grains and legumes for higher fiber and a heart-healthy Mediterranean profile. Extra-virgin olive oil is the only added fat. No added sugars.
Servings 8
Calories 370kcal
Ingredients
Shells & Vegetables
- 4 large bell peppers tops reserved
- 4 large tomatoes tops reserved (save the scooped pulp and juices)
- 6 Yukon gold potatoes skin-on, cut into wedges
- 1 large yellow onion finely chopped
- 4 garlic cloves minced (divided)
- 1 small zucchini coarsely grated and squeezed dry
- Zest of 1 lemon
- ¾ cup finely chopped flat-leaf parsley
- ½ cup finely chopped fresh mint
Grains & Legumes (Filling)
- ¾ cup short-grain brown rice well-rinsed
- ¾ cup dry green lentils rinsed
- 1 cup cooked chickpeas low-/no-salt, rinsed and roughly mashed
Pan Sauce & Seasoning
- 1 cup no-salt-added crushed tomatoes
- ½ cup water plus more as needed
- 2 teaspoons dried oregano divided
- 1 teaspoon sweet paprika or Aleppo pepper for gentle heat
- ¾ teaspoon fine sea salt divided
- ¾ teaspoon freshly ground black pepper divided
- 3 tablespoons extra-virgin olive oil divided
Optional (not included in nutrition)
- Crumbled feta for serving
- Extra chopped herbs and lemon wedges
Instructions
- Prep the shells : Heat oven to 425°F (220°C). Lightly oil a large high-sided roasting pan. Slice tops from peppers and tomatoes; scoop tomato pulp/juices into a bowl and reserve. Set hollow peppers and tomatoes upright in the pan; keep the tops for lids.
- Par-cook grains and lentils : In a saucepan, cover lentils with cold water by 2 inches. Bring to a boil, then simmer 10 minutes. Add rinsed brown rice and ½–¾ cup reserved tomato liquid; simmer 8–10 minutes more until grains are about 70% cooked. Drain well (reserve any remaining tomato liquid).
- Start the wedges : On a rimmed sheet pan, toss potato wedges with 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon pepper, and a pinch of paprika. Roast 20 minutes at 425°F, flipping once halfway. They will finish with the gemista.
- Build the sofrito : In a skillet over medium heat, warm 1 tablespoon olive oil. Sauté onion with half the garlic, ½ teaspoon oregano, and paprika until glossy, 4–5 minutes. Fold in grated zucchini; cook 1–2 minutes to drive off moisture. Transfer to a large bowl.
- Make the filling : Add par-cooked grains and lentils, mashed chickpeas, parsley, mint, lemon zest, ½ teaspoon salt, ¼ teaspoon pepper, and 1 teaspoon olive oil to the bowl. Toss until evenly moistened; add a spoon or two of reserved tomato liquid only if dry.
- Stuff and nestle : Loosely fill peppers and tomatoes to about 90% (the grains will expand slightly). Cap each with its reserved lid. Tuck the par-roasted potatoes between the stuffed vegetables in the roasting pan.
- Sauce, steam, and char : Whisk crushed tomatoes, ½ cup water, remaining oregano, remaining garlic, and the remaining ¼ teaspoon each salt and pepper. Pour around (not over) the vegetables. Drizzle the last 1 teaspoon olive oil over the pan. Cover tightly with foil and bake 30–35 minutes at 400°F (205°C). Uncover, increase heat to 425°F (220°C), and roast 20–25 minutes more until peppers and tomatoes are soft with blistered spots and the potatoes are deep gold.
- Rest and serve : Rest 10 minutes to reabsorb juices. Spoon pan juices over everything. Shower with herbs and serve with lemon wedges. Add optional feta at the table if desired.
Notes
Nutrition Facts
Per serving: 1/8 of recipe- Calories: 370
- Protein: 12.9 g
- Total Fat: 7.0 g
- Saturated Fat: 1.0 g
- Carbohydrates: 66.3 g
- Dietary Fiber: 11.1 g
- Total Sugars: 10.8 g
- Added Sugars: 0 g
- Sodium: 250 mg
- Cholesterol: 0 mg