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.