How to prepare gemista: Greek recipe for stuffed vegetables

We are going to teach you how to prepare gemista, a dish of Greek origin that has many vitamins and antioxidants inside.

Last update: 18 March, 2022

Preparing gemista is very simple. This recipe of Greek origin will increase the presence of vegetables in the diet, which is very beneficial for health. It is an energetic dish that stands out for its high nutritional content, which is why it is excellent to include it in the context of a varied and balanced diet.

Remember that the consumption of vegetables is essential to ensure that the human body functions correctly. They provide a significant amount of micronutrients and phytochemicals with antioxidant capacity, elements that help prevent the development of chronic and complex pathologies.

Ingredients for the gemista

To make an excellent gemista for 2 people, you will need the following ingredients:

  • 2 large ripe tomatoes.
  • 1 clove garlic.
  • 1 medium onion.
  • 1/2 zucchini.
  • 1 small eggplant.
  • 1/2 glass of rice.
  • 1/2 lemon.
  • A potato.
  • Salt and pepper to taste.
  • Extra virgin olive oil.
  • Parsley and mint.
  • 1/2 teaspoon of sweet paprika.
  • 1 heaped teaspoon of sugar.
  • 1 glass of water.
Gemista is a Greek dish that makes it easy to incorporate a variety of vegetables into your diet.

Step by Step

  • Finely chop the onion. The same with the zucchini and the aubergine. Of the latter, only the pulp will be used for this recipe, so it will be necessary to remove the skin.
  • Then, fry the vegetables in a frying pan with a background of extra virgin olive oil over low heat.
  • At the same time, remove the lid from the tomatoes to empty the inside with a spoon. It is important to perform this step carefully, as it is not advisable to pierce the skin. The tops and pulp are reserved separately for later.
  • Once this step has been completed, and when the vegetables are ready, add the rice to the pan and cook until the rice begins to brown.
  • In the glass of a blender, place the garlic clove and the tomato pulp with the parsley and mint leaves, a little salt and pepper. Blend everything at maximum power until fully integrated. Next, pour the mixture into the pan.
  • Wait for everything to simmer until the rice completely absorbs the liquid.
  • Then, add the juice of half a lemon, the glass of water and a little paprika along with sugar.
  • Stir and turn up the heat. Wait again for the rice to absorb the liquid and achieve a risotto-like appearance.
  • Once the rice is ready, fill the tomatoes with the mixture.
  • Place the tomatoes in a baking dish and cover them with the lids that you had reserved.
  • Around them, put the potatoes peeled and cut into small pieces and finish with salt, rosemary and olive oil.
  • Bake at 210 degrees Celsius for 45 minutes with heat on both sides, although for this it will be necessary to pour half a glass of water in the oven tray. Thus, the potatoes will cook well. After time, it can be consumed.

Benefits of gemista

The consumption of gemista can cause a series of benefits for the body as long as it is introduced in the context of a varied and balanced diet. It is essential to ensure that there is no deficit of essential nutrients that could condition the proper functioning of human physiology.

Provides quality energy

It is important to keep in mind that rice is one of the best sources of carbohydrates that you can include in your diet. These nutrients are crucial to ensure good performance when performing physical activity medium or high intensity. Also, its consumption in the subsequent moments will be key to activate the recovery processes.

Of course, it has been shown that glycogen replenishment is more efficient when carbohydrates are consumed with a significant portion of proteins of high biological value. These can be found in foods of animal origin. They have all the essential amino acids and have a good score in terms of digestibility.

Tomatoes are a source of antioxidant substances that prevent oxidative damage and, therefore, the development of degenerative diseases.

Helps delay aging

Both the tomato and the rest of the vegetables included in this recipe are a source of phytochemicals with antioxidant potential. These elements neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. This effect is related to a delay in the aging process, as confirmed by research published in the journal Clinical Interventions in Aging.

It is key to keep oxidation and inflammation processes under control to enjoy a good state of health in the medium term. Thus, the incidence of many complex pathologies will be reduced. According to a study published in International Journal of Molecular Sciencesthe lycopene contained in the tomato itself helps, for example, to prevent cardiovascular problems.

Generates satiety

It is very important when preparing a diet that it is capable of generating satiety. Otherwise, anxiety will soon set in, which will also lead to loss of adherence and a subsequent “rebound effect”. Fiber consumption is key to regulating appetite and guaranteeing the sustainability of the pattern in the medium term. Gemista has a high concentration of this substance.

Prepare gemista at home in a simple way

As you have seen, preparing gemista at home is really easy. It is a recipe that can provide a significant amount of vitamins and substances with antioxidant potential, which is why it is considered healthy. In fact, a daily intake of 5 servings of fruits and vegetables is recommended to maintain efficiency in what physiological processes are concerned.

To finish, remember that to achieve a good state of health over time, it is not enough just to take care of your diet. It will be necessary to promote other habits, such as the regular practice of physical exercise. Above all, emphasis should be placed on strength work, since this favors the hypertrophy of lean tissue and regulation at the metabolic level.

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