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  • 執筆者の写真Michie

#80 / “Vegan stuffed paprika & chili beans / ヴィーガン パプリカのライス詰め & チリビーンズ”













"材料" (4人分)

 * パプリカ 2個

 * タマネギ(みじん切り) 大1/4個

 * ニンニク(みじん切り) 1片

 * 炊いたご飯(私は玄米) 1.5カップ

 * 塩 小1

 * クミンパウダー 小1/2

 * チリパウダー 小1/4

 * オリーブオイル 大1


1. オーブンを200度に予熱する。

2. パプリカは縦半分に切り、種とヘタを取り除く。

3. パプリカ以外の材料をボールに和え、パプリカに詰める。

4. 200度のオーブンで30分焼く。


"材料" (4人分)

 * タマネギ(みじん切り) 大1/2個

 * ニンニク(みじん切り) 1片

 * オリーブオイル 大1

 * トマト缶 1缶

 * 白インゲン豆 1缶分(240g)

 * 塩 小1.5

 * ドライオレガノ 小1

 * クミンパウダー 小2

 * チリパウダー 小1/4

 * メープルシロップ 小2



1. 鍋にオイルを熱し、タマネギとニンニクをしんなりするまで炒める。

2. トマト缶からメープルまでを加えて混ぜ、沸いたら弱火で15-20分、水気が飛ぶまで煮詰める。


Yes, I know that both stuffed paprika & chili beans are so popular and ordinal dishes.

But let's try without meat.

If you have paprikas and cooked rice, you can make stuffed paprika immediately. Much more quicker than with meat.

Wait only for 20 minutes and you will get juicy and soft paprika with rice. Perfect, isn't it? If you eat only this, sprinkle nuts or seeds on it and the nutrition will be much better.

Chili beans are also a standard stew all over the world.

They go well with rice and noodles, you can put them on bread and use them like tomato sauce for pizza. You can also enjoy various tastes by changing the beans.

With red kidney or black beans is classical? This time I use white beans. The red and black have a strong taste and impact. White has a gentle taste. Chickpeas and lentils? Let's try!

I cook beans before making every bean dishes, so often I cook the beans soft. But you can of course use a can.


Stuffed paprika (for 4 persons)


 * 2 paprika

 * 1/4 large onion (chopped)

 * 1 clove garlic (chopped)

* 1.5 cup cooked rice (I use brown rice)

 * 1 tsp salt

 * 1/2 tsp cumin powder

 * 1/4 tsp chili powder

 * 1 tbsp olive oil


 1. Preheat the oven to 200 degrees.

2. Cut paprika in half lengthwise and remove seeds and calyx gently.

3. Mix the rest of the ingredients in a bowl, put them in the paprikas.

4. Bake in the oven preheated at 200 C for 30 minutes.


Chili beans (for 4 persons)


 * 1/2 large onion (chopped)

 * 1 clove garlic (chopped)

 * 1 tbsp olive oil

 * 1 tomato can

 * 1 white bean can (240g)

 * 1.5 tsp salt

 * 1 tsp oregano

 * 2 tsp cumin powder

 * 1/4 tsp chili powder

 * 2 tsp maple syrup


 1. Heat the oil in a large pan and fry the onions and garlic until soften.

2. Add canned tomatoes, beans (drained), spices, salt, maple. Mix well.

3. Cook and when boiling, simmer over low heat for 15-20 minutes until the liquid has almost gone.



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