Lentil Stuffed Bell Peppers with Tomato Sauce
Lentil Stuffed Bell Peppers with Tomato Sauce is a fantastic option for an Indian weight loss meal. Lentils provide a good source of protein and fiber, helping to keep you satisfied. Bell peppers are low in calories and high in vitamins and antioxidants. Tomato sauce adds flavor without excessive calories.
INGREDIENTS
For the Stuffed Bell Peppers:
- 4 large bell peppers (any color), tops removed and seeds removed
- 1 cup cooked lentils (any variety, such as brown or green lentils)
- 1 small onion, finely chopped
- 1 small carrot, finely grated
- 1 small tomato, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 1 tablespoon olive oil
For the Tomato Sauce:
- 1 cup tomato puree (homemade or canned)
- 1 small onion, finely chopped
- 1 teaspoon garlic paste
- 1 teaspoon dried basil or oregano
- Salt and pepper to taste
- 1 tablespoon olive oil
INSTRUCTIONS
For the Stuffed Bell Peppers:
Preheat your oven to 375°F (190°C).
In a skillet, heat olive oil over medium heat. Add chopped onions and sauté until they turn translucent.
Add minced garlic and grated carrot to the skillet. Sauté for a couple of minutes until the carrot softens.
Stir in the chopped tomato and cook until it breaks down and becomes mushy.
Add cumin powder, coriander powder, turmeric powder, red chili powder, and salt. Mix well.
Incorporate the cooked lentils into the mixture. Adjust the seasoning if needed. Remove from heat.
Stuff the hollowed-out bell peppers with the lentil mixture.
Place the stuffed bell peppers in a baking dish. Cover the dish with foil and bake in the preheated oven for about 30-35 minutes, or until the bell peppers are tender.
For the Tomato Sauce:
In a saucepan, heat olive oil over medium heat. Add chopped onions and sauté until they become translucent.
Add garlic paste and sauté for a minute until fragrant.
Pour in the tomato puree and dried basil or oregano. Season with salt and pepper.
Let the sauce simmer for about 10-15 minutes, allowing the flavors to meld.
TIPS
- Use a variety of colored bell peppers for added nutritional value.
- If you prefer, you can replace lentils with other legumes like chickpeas or kidney beans.
- For a spicier version, consider adding chopped green chilies to the lentil stuffing.
- Opt for homemade tomato puree to control the quality and sugar content of the sauce.
- Serve the stuffed bell peppers with a side of fresh salad for a complete meal.
- Choose whole grains like brown rice or quinoa as a side if desired.
- Stay consistent with your physical activity routine to support your weight loss goals.
NUTRITION VALUE
Stuffed Bell PeppersÂ
- Calories: 180 kcal
- Protein: 9g
- Carbohydrates: 32g
- Fat: 3g
- Fiber: 10g
Tomato SauceÂ
- Calories: 30 kcal
- Protein: 1g
- Carbohydrates: 5g
- Fat: 2g
- Fiber: 1g
