Stuffed Bell Peppers
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These Ayurvedically inspired stuffed bell peppers combine hearty earthiness with the vibrant freshness of fermented ingredients. The filling made of crushed spelt and mild sauerkraut is enhanced with roasted spices and onions, then gently spooned into lightly blanched bell pepper halves. The dish is topped with a creamy tomato curry sauce that brings warmth and depth. Ideal for Kapha constitutions and adaptable for Vata and Pitta – a comforting, satisfying meal for cooler days or sluggish digestion.
Soaking: 4–6 hrs / Cooking time: 20 min / Baking time: 25 min / Prep time: 30 min
Cook spelt thoroughly with ghee and spices. Reduce sauerkraut significantly or replace with steamed pointed cabbage. Use oat cream for more nourishment.
Omit garlic and mustard seeds, use only mild curry powder, and reduce sauerkraut. Prefer yellow peppers over red.
Ideal in the original version. Add fresh ginger and a pinch of chili. Skip the oat cream.
Ingredients
2 red bell peppers, halved lengthwise and deseeded
100 g crushed spelt (green spelt)
200 ml water
100 g sauerkraut, well drained and roughly chopped
1 small onion, finely diced
1 clove garlic, finely chopped
1 tsp mustard seeds1 tbsp ghee or oil
1 tsp mild curry powder
1/2 tsp turmeric
1 tbsp tomato paste
100 ml water
50 ml oat cream or coconut milk (optional)
Salt and black pepper to taste
Preparation
Soak the spelt in water for 4–6 hours, then drain and cook in fresh water for about 20 minutes until soft.
Meanwhile, blanch the bell pepper halves in boiling water for about 3 minutes, then drain.
Sauté onion, garlic, and mustard seeds in ghee until fragrant.
Add sauerkraut and spices, sauté briefly.
Fold in the cooked spelt and mix well. Season with salt and pepper.
Fill the pepper halves with the mixture and place them in a lightly greased baking dish.
For the sauce, roast tomato paste in ghee, deglaze with 100 ml water, stir in curry powder, turmeric, and oat cream (if using).
Bring briefly to a boil, season to taste, and pour over the stuffed peppers.
Bake at 180 °C (fan) for about 25 minutes.
Sprinkle with fresh coriander or parsley. Serve with basmati rice or millet.
VEGETABLES