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Mediterranean Lentil-Stuffed Peppers

Feature, Healthy & Easy Recipes | October 26, 2016

A colourful spread of beautiful salads on flat bread and in glass bowls.
Mediterranean Lentil-Stuffed Peppers Featured Image

It’s Fall now, and you’re probably CRAVING comfort foods, especially for lunch. But at the same time, you’re looking for a creative way to get your veggies in.

I LOVE this lentil stuffed peppers recipe. Yes. It’s a bit of work. But is it worth it? Hell to the yes. I typically double, or even TRIPLE the recipe, and freeze in two’s for grab and go lunches. The quality surprisingly is quite good after freezing!

Not to mention two of these checks off TWO of your vegetable servings for the day, is packed FULL of lentil-y good fibre and protein, and is vegetarian! It’s a great meatless Monday dish – that you can prep on Sunday and have for leftovers during the week!

This mediterranean lentil stuffed peppers recipe is to DIE for. It also freezes well - and is vegetarian! A perfect recipe for meatless Mondays. | Registered Dietitians providing nutrition counselling at Ignite Nutrition Inc. in Calgary Alberta
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Mediterranean Lentil-Stuffed Peppers

Prep Time35 mins
Cook Time15 mins
Total Time50 mins
Servings: 4
Author: Andrea Hardy

Ingredients

  • 1.5 cups green lentils
  • 4 cups vegetable broth
  • 4 bell peppers
  • 1 Tbsp olive oil
  • 3 cups rice, cooked
  • 100 g feta cheese
  • 2 lemons, juice and zest
  • ½ cup capers
  • tsp chili flakes
  • 1 tsp thyme
  • ¼ cup parsley, dried or fresh
  • 2 tsp garlic, minced
  • ¼ cup parmesan cheese

Instructions

  • In a pot, bring rinsed green lentils and vegetable broth to a boil. Cook until soft, and drain.
  • Preheat oven to 350 degrees Fahrenheit.
  • Cut bell peppers in half. Remove seeds and the inside of the pepper. Rub with olive oil.
  • Roast in peppers in the oven until just fork tender – about 15-20 minutes.
  • In a bowl, combine lentils, rice, feta, lemon juice & zest, capers, chili flakes, thyme, parsley and garlic.
  • Stuff peppers with filling. Sprinkle with Parmesan cheese.
  • Bake for another 20 minutes in oven until heated through. Enjoy!

Cooking Tips and Tricks

  • Looking to make this a vegan dish? Sub your feta for a soft almond cheese! Easy peasy.
  • I’ve also added ground turkey to this, sautéed with a bit of oil and garlic – if you’re wanting to add a protein punch. That being said, the lentils and the cheese tend to do the trick with that – so it’s totally not necessary!

Why stop at just stuffed peppers!! Our ‘Eat like an Italian! The Mediterranean Diet for Beginners’ course provides you with:

  • 10 short videos so you understand WHY each part of the Mediterranean diet is important
  • Two week long menu plans with recipes & grocery list (one with lots of new recipes and ideas, and a more basic one utilizing leftovers)
  • A daily and weekly checklist to keep you on track
A Mini Course on How to Learn to Eat Like a Mediterranean by Ignite Nutrition Canada registered dietitians

Get started on the Mediterranean diet today!

Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

More from Andrea

6 responses to “Mediterranean Lentil-Stuffed Peppers”

  1. Couldn’t one just used canned lentils and skip the boiling step? Also, don’t canned lentils have lower FODMAPs than fresh. I always stock up on low-sodium, canned brown lentils. I look forward to making this.

    • Hi Julie! Yes if you are trying to make this Low FODMAP canned lentils would be perfect for this! You can omit the garlic and swap the vegetable broth for a Low FODMAP chicken broth and then you’re set! (just keep the lentils to 1/4 cup if looking for a Low FODMAP serve or ~1/3 cup for a moderate serve!) Enjoy!

  2. I used a can of lentils and did not pre-cook the peppers. I grilled them on the bbq at 350 for 20 minutes and they were amazing!! My husband asked for “stuffed peppers” and I didn’t want the traditional meat and tomato sauce.

    Highly recommend!!

  3. Nutrition info is not a “luxury”. Some folks REALLY NEED to watch their intake of certain things. For you to deem this recipe “healthy” without providing said nutrition info is a disservice to those of us who need to be able to judge that on our own criteria. Please take this into consideration. Thank you.

    • No where in this recipe does it say ‘healthy’ and that everyone should eat it. If there’s information missing you feel that would be valuable – feel free to let us know.

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