Lentil and Vegetable Stuffed Bell Peppers
Lentil and Vegetable Stuffed Bell Peppers offer a nutritious and satisfying meal that combines the wholesome goodness of lentils and a variety of vegetables, all encased in vibrant bell peppers. The stuffing is rich in flavors and textures, creating a well-balanced and wholesome dish that’s both delicious and visually appealing.
INGREDIENTS
- 4 large bell peppers (any color)
- 1 cup dry green or brown lentils, rinsed and drained
- 2 1/2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 zucchini, diced
- 1/2 cup corn kernels (fresh, frozen, or canned)
- 1 can (14 oz) diced tomatoes, drained
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 1 cup cooked quinoa (optional, for serving)
- Grated cheese for topping (optional)
INSTRUCTIONS
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
In a medium pot, combine the lentils and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid.
In a large skillet, heat olive oil over medium heat.
Add chopped onion and sauté until it becomes translucent.
Stir in minced garlic, diced carrot, and diced zucchini. Sauté for a few minutes until the vegetables start to soften.
Add corn kernels, drained diced tomatoes, ground cumin, ground paprika, dried thyme, salt, and pepper. Cook for another 2-3 minutes, allowing the flavors to meld.
Combine the cooked lentils with the vegetable mixture in the skillet. Stir everything together.
Stuff each bell pepper with the lentil and vegetable mixture, pressing it down gently to fill the pepper.
Place the stuffed peppers in a baking dish. If desired, sprinkle grated cheese on top of each stuffed pepper.
Cover the baking dish with aluminum foil and bake in the preheated oven for about 25-30 minutes, or until the peppers are tender.
Assembling the Dish:
Serve the Lentil and Vegetable Stuffed Bell Peppers on a plate.
If desired, serve the stuffed peppers over cooked quinoa for an extra protein boost.
TIPS
Customize the stuffing by adding other vegetables, such as chopped spinach or mushrooms.
For a spicier version, you can add red pepper flakes or chili powder to the lentil mixture.
Experiment with different types of cheese for topping, such as mozzarella or feta.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal (excluding quinoa and cheese)
- Protein: About 10-15g
- Carbohydrates: Around 40-45g
- Fat: Approximately 5-7g
