Ingredients
Scale
- 4 large Sweet Bell Peppers: Any vibrant color like red, yellow, or orange works best for visual appeal and sweetness; halved lengthwise and seeds removed.
- 1 cup Brown or Green Lentils: Rinsed thoroughly under cold water; these hold their shape well when cooked.
- 2 ½ cups Vegetable Broth (or Water): Low sodium is recommended for better flavor control. Used for cooking the lentils.
- 1 tablespoon Olive Oil: Extra virgin olive oil preferred for sautéing the vegetables.
- 1 large Onion: Finely chopped; forms the aromatic base of the filling.
- 2 cloves Garlic: Minced; adds pungent depth to the flavor profile.
- 1 large Carrot: Finely chopped or grated; adds sweetness and texture.
- 2 stalks Celery: Finely chopped; provides a subtle savory note and crunch.
- 1 (14.5 ounce) can Diced Tomatoes: Undrained; adds moisture, acidity, and richness to the lentil mixture.
- 1 teaspoon Dried Oregano: Or Italian seasoning blend; contributes classic Mediterranean flavor.
- ½ teaspoon Dried Basil: Adds a hint of sweetness and herbal aroma.
- ½ teaspoon Smoked Paprika: Provides a subtle smoky depth (optional but recommended).
- Salt: To taste; adjust based on the saltiness of your broth and tomatoes.
- Black Pepper: Freshly ground, to taste; for a touch of spice.
- ½ cup Chopped Fresh Parsley: Divided; half for the filling, half for garnish, adds freshness.
- (Optional) ½ cup Breadcrumbs or Cooked Quinoa: For added texture and binding in the filling.
- (Optional) ¼ cup Nutritional Yeast or Grated Parmesan/Vegan Parmesan: For a cheesy flavor boost, stirred into the filling or sprinkled on top.
Instructions
- Prepare the Peppers: Preheat your oven to 400°F (200°C). Slice the bell peppers in half lengthwise, from stem to base. Remove the seeds and membranes. Arrange the pepper halves, cut-side up, in a large baking dish. You might need a dish large enough to hold them snugly so they support each other, or use two smaller dishes. Drizzle lightly with olive oil and season with a pinch of salt and pepper if desired. Bake for 15-20 minutes while you prepare the filling, just to soften them slightly (this is called par-baking).
- Cook the Lentils: While the peppers are par-baking, rinse the lentils thoroughly under cold running water until the water runs clear. In a medium saucepan, combine the rinsed lentils and the vegetable broth (or water). Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside. Avoid overcooking, as mushy lentils won’t provide the desired texture.
- Sauté the Aromatics: While the lentils cook, heat the 1 tablespoon of olive oil in a large skillet or pot over medium heat. Add the finely chopped onion and sauté for 5-7 minutes, until softened and translucent. Add the minced garlic, chopped carrot, and chopped celery. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
- Combine the Filling: Add the cooked and drained lentils to the skillet with the sautéed vegetables. Stir in the undrained can of diced tomatoes, dried oregano, dried basil, smoked paprika (if using), salt, and freshly ground black pepper. Stir everything together well to combine.
- Simmer the Filling: Bring the mixture to a gentle simmer. Reduce the heat to low and let it cook for about 10-15 minutes, uncovered, stirring occasionally. This allows the flavors to meld together and the sauce to thicken slightly. If the mixture seems too dry, you can add a splash more vegetable broth or water. If it seems too wet, let it simmer a bit longer to reduce.
- Finish the Filling: Remove the skillet from the heat. Stir in half of the chopped fresh parsley. If you are using breadcrumbs, cooked quinoa, or nutritional yeast/cheese for extra texture or flavor, stir them in now. Taste the filling and adjust seasonings if necessary – more salt, pepper, or herbs?
- Stuff the Peppers: Carefully remove the par-baked peppers from the oven (the oven should still be on at 400°F/200°C). Spoon the lentil filling generously into each pepper half, packing it gently. Don’t be afraid to mound the filling slightly.
- Bake the Stuffed Peppers: Place the filled peppers back into the baking dish. If desired, you can sprinkle the tops with extra nutritional yeast, cheese, or breadcrumbs now. Carefully pour about ½ inch of water or vegetable broth into the bottom of the baking dish (around the peppers, not over them). This helps create steam and prevents the peppers from drying out or burning on the bottom.
- Final Bake: Cover the baking dish loosely with aluminum foil. Bake for 20 minutes. Then, remove the foil and bake for another 10-15 minutes, or until the peppers are tender when pierced with a fork and the filling is heated through and slightly browned on top. The total baking time after stuffing will be around 30-35 minutes.
- Rest and Garnish: Once baked, carefully remove the baking dish from the oven. Let the lentil stuffed sweet peppers rest for 5-10 minutes before serving. This allows the filling to set slightly and the flavors to settle. Garnish generously with the remaining fresh parsley just before serving.
- Prep Time: 30 minutes
- Cook Time: 60 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fiber: 20g
- Protein: 20g