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LENTIL AND QUINOA STUFFED PEPPERS
07

LENTIL AND QUINOA STUFFED PEPPERS

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

LENTIL AND QUINOA STUFFED PEPPERS

This Lentil and Quinoa Stuffed Peppers recipe is a hearty, protein-packed dish perfect for a wholesome meal. The combination of cooked lentils and quinoa provides a nutritious filling, complemented by roasted bell pepper’s sweet and mild flavour. A touch of marinara sauce adds rich tomato flavours, while onions add aromatic depth for the stuffing. This dish is not only vegan and gluten-free but also packed with fibre, making it a healthy and satisfying option. Whether enjoyed as a main or a side, it’s a versatile recipe that can be prepared in advance for easy meals.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1 serving

CUISINE

Mediterranean, American, Middle Eastern

PREPARATION/TECHNIQUES

Roast, Sauté, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Weeknight Dinner, Picnic, Potluck, Family Reunion, Fall, Winter, Thanksgiving

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Gluten-Free, Quick & Easy

DISH TYPE

Stuffed Vegetables, Entrée, Side Dish

INGREDIENTS

There are the following ingredients for Lentil and Quinoa Stuffed Peppers:

  • 1 small bell pepper, halved and seeds removed
  • 50g cooked quinoa
  • 50g cooked lentils
  • 1/4 onion, chopped
  • 1 tbsp marinara sauce
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 250
  • Protein: 10g
  • Fat: 3g
  • Carbohydrates: 40g
  • Fibre: 12g
  • Sodium: 300mg
  • Sugar: 6g

PREPARATION

  • Preheat the oven: Preheat your oven to 180°C (350°F). Prepare a baking sheet lined with parchment paper for roasting the bell pepper halves.
  • Sauté the onion: In a pan over medium heat, sauté the chopped onion for 3-4 minutes until soft and translucent. This adds a sweet and savoury base to the stuffing.
  • Mix the stuffing: In a bowl, combine the cooked quinoa, lentils, sautéed onions and marinara sauce. Season the mixture with salt and pepper to taste. The quinoa and lentils offer a nutrient-dense, protein-rich filling, while the marinara sauce adds moisture and flavour.
  • Stuff the peppers: Spoon the quinoa-lentil mixture into the halved bell peppers, packing it evenly. Each pepper half should be filled generously to hold the stuffing in place.
  • Roast the stuffed peppers: Place the stuffed bell peppers on the prepared baking sheet and roast in the preheated oven for 20-25 minutes or until the peppers are tender and slightly charred around the edges. The roasting process brings out the natural sweetness of the peppers while the filling remains warm and flavourful.
  • Serve and enjoy: Remove the peppers from the oven and let them cool slightly before serving. Enjoy them as a standalone meal, or serve them with a side salad for a complete dish.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS

  • Meal prep: Cook the quinoa and lentils ahead of time and store them in the fridge. This will save you time when preparing the dish.
  • Roasting tip: For extra flavour, drizzle the pepper halves with a bit of olive oil before roasting. This adds a richer taste and enhances the caramelisation.
  • Cheese option: If you’re not vegan, sprinkle shredded cheese like mozzarella or Parmesan on top of the peppers before roasting for a melty finish.

VARIATIONS

  • Add protein: For extra protein, mix in some cooked chickpeas or crumbled tofu into the stuffing.
  • Spice it up: Add a pinch of chilli flakes or a dash of hot sauce to the marinara mixture for a spicier version.
  • Extra veggies: Incorporate finely chopped spinach, mushrooms, or zucchini into the filling for more texture and nutrients.
  • Different grains: Swap the quinoa for brown rice, bulgur or couscous for a different base with similar nutritional benefits.

PREPPING AND STORAGE

  • Fridge storage: Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
  • Freezing: The stuffed peppers can be frozen for up to 2 months. Thaw overnight in the fridge and reheat in the oven before serving. This makes them ideal for meal prep or batch cooking.

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