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ROASTED BELL PEPPERS AND LENTILS
11

ROASTED BELL PEPPERS AND LENTILS

NUTRITION
HEALTHY RECIPES
Feb 28, 2025

ROASTED BELL PEPPERS AND LENTILS

Roasted Bell Peppers and Lentils is a nutritious, high-fibre dish that is both satisfying and easy to prepare. The sweet, smoky flavour of roasted bell peppers pairs beautifully with the hearty, earthy taste of lentils. A drizzle of olive oil enhances the richness, while balsamic vinegar provides a tangy depth, balancing the flavours with salt and pepper. This dish is perfect as a side dish, appetiser or light lunch and can be served warm or at room temperature. Packed with protein, iron and antioxidants, it is an excellent option for those following plant-based or gluten-free diets. Whether enjoyed on its own, as a topping for salads or incorporated into grain bowls, this simple yet flavourful combination is versatile and nourishing. With minimal ingredients and a quick preparation time, it’s an ideal dish for busy days without compromising on taste or health benefits. It’s also a great addition to meal prep.

RECIPE CATEGORY

Side, Appetiser, Snack

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Roast, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Family Dinner, Picnic, Potluck, Summer

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Gluten-Free, Quick and Easy, Low Fat, Healthy

DISH TYPE

Salad, Condiment / Spread

INGREDIENTS

  • 50g cooked lentils (green or brown)
  • 30g roasted bell peppers sliced
  • ½ tsp olive oil
  • ½ tsp balsamic vinegar
  • Salt and black pepper to taste
  • Fresh parsley, crumbled feta, toasted seeds or a sprinkle of chilli flakes (Optional garnishing)

FULL NUTRITIONAL INFORMATION

  • Calories: 85
  • Protein: 5g
  • Carbohydrates: 13g
  • Fibre: 4g
  • Fat: 2g
  • Sodium: 5mg

PREPARATION

  • Prepare the roasted bell peppers: If using fresh bell peppers, roast them under a grill or in an oven at 200°C (400°F) for 20-25 minutes until the skin is charred. Let them cool, then peel and slice.
  • Combine Ingredients: In a bowl, mix the cooked lentils with the roasted bell peppers.
  • Dress the salad: Drizzle with olive oil and balsamic vinegar, then season with salt and black pepper to taste.
  • Garnish and serve: Sprinkle with fresh parsley or your choice of toppings for added texture and flavour. Serve immediately or let sit for a few minutes to enhance the taste.

PREP TIME

5 minutes

COOKING TIME

If using pre-roasted peppers: 0 minutes

If roasting fresh peppers: 20-25 minutes

TIPS

  • Use pre-cooked lentils: Saves time and ensures a quick meal preparation.
  • Char bell peppers well: A good roast adds depth and sweetness to the dish.
  • Balance flavours: A touch of balsamic vinegar brightens the lentils and enhances the pepper’s natural sweetness.
  • Make it heartier: Add quinoa or bulgur wheat for a more substantial dish.

VARIATIONS

  • Add extra vegetables: Mix in grilled courgettes, aubergines or cherry tomatoes for variety.
  • Make it protein-rich: Toss in chickpeas or top with crumbled feta for added protein.
  • Increase the spice: Add a pinch of smoked paprika, cumin or red pepper flakes for warmth.
  • Citrus twist: Substitute balsamic vinegar with fresh lemon juice for a lighter, tangier profile.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days.
  • Freezing: Not recommended, as roasted bell peppers and lentils can become watery upon thawing.
  • Meal prep: Cook lentils and roast bell peppers in advance for quick assembly when needed.

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