Lentil and Spinach Stuffed Bell Peppers
Lentil and Spinach Stuffed Bell Peppers offer a comforting and nutritious meal that combines the earthy flavors of lentils and the vibrant freshness of spinach within tender bell pepper shells. This dish is a satisfying option for a plant-based dinner that’s rich in protein and dietary fiber. The tomato sauce adds a touch of sweetness and tanginess to complement the filling.
INGREDIENTS
For the Stuffed Bell Peppers:
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 cup dry green or brown lentils, rinsed and drained
- 2 1/2 cups vegetable broth or water
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 cup chopped spinach
- 1 carrot, grated
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon red pepper flakes (adjust to taste)
- Salt and pepper to taste
- Olive oil for sautéing
For the Tomato Sauce:
- 1 can (14 oz) diced tomatoes
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
INSTRUCTIONS
Stuffed Bell Peppers:
Preheat the oven to 375°F (190°C).
In a medium saucepan, bring vegetable broth or water to a boil. Add the rinsed lentils, 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.
Add minced garlic, ground cumin, ground coriander, and red pepper flakes. Sauté for another 30 seconds until fragrant.
Add chopped spinach and grated carrot to the skillet. Sauté until the spinach wilts down.
Add the cooked lentils to the skillet. Stir to combine the ingredients and season with salt and pepper.
Remove the skillet from heat and let the mixture cool slightly.
Carefully stuff the bell peppers with the lentil and spinach mixture, pressing down gently to pack the filling.
Tomato Sauce:
- In a blender or food processor, blend the diced tomatoes, minced garlic, dried basil, dried oregano, salt, and pepper until smooth.
Assembly and Baking:
Place the stuffed bell peppers upright in a baking dish.
Pour the tomato sauce over and around the stuffed peppers.
Cover the baking dish with aluminum foil and bake in the preheated oven for about 30-35 minutes, or until the bell peppers are tender.
Remove the foil and bake for an additional 5-10 minutes to slightly brown the tops.
Serve:
Serve the Lentil and Spinach Stuffed Bell Peppers as a hearty and wholesome dish.
Garnish with chopped fresh herbs such as parsley or cilantro, if desired.
TIPS
Customize the filling by adding ingredients like cooked rice, quinoa, or other vegetables.
Use your favorite spices and herbs to season the filling to your preference.
Top the stuffed bell peppers with grated cheese or breadcrumbs before baking for a crispy topping.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal per stuffed bell pepper
- Protein: About 12-15g per stuffed bell pepper
- Carbohydrates: Around 45-50g per stuffed bell pepper
- Fat: Approximately 3-5g per stuffed bell pepper
