Lentil Stuffed Peppers – A Flavorful Plant-Based Favorite
Stuffed peppers are one of those timeless comfort foods that bring warmth and satisfaction to the dinner table. Vibrant bell peppers filled with a hearty, seasoned mixture create a dish that is as visually appealing as it is delicious. When lentils take center stage, the result is a nutrient-packed, plant-based twist that’s both filling and wholesome.
Lentils are a powerhouse ingredient — high in protein, fiber, and minerals — and they blend beautifully with vegetables, herbs, and spices to create a flavorful filling. Nestled inside sweet bell peppers and baked until tender, this dish offers the perfect balance of comfort and nutrition. It’s a versatile recipe that works equally well for meal prep, weeknight dinners, or even as a crowd-pleasing main course for gatherings.
Ingredients Needed
| Ingredient | Quantity | Calories (approx.) |
|---|---|---|
| Bell peppers (any color) | 4 large | 120 kcal |
| Cooked lentils | 2 cups | 460 kcal |
| Onion, diced | 1 medium | 45 kcal |
| Garlic cloves, minced | 3 cloves | 12 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Diced tomatoes (canned) | 1 cup | 30 kcal |
| Tomato paste | 2 tbsp | 30 kcal |
| Cooked rice or quinoa | 1 cup | 200 kcal |
| Italian seasoning | 1 tsp | 5 kcal |
| Fresh parsley (chopped) | 2 tbsp | 5 kcal |
| Salt & black pepper | To taste | 0 kcal |
Step-by-Step Cooking Instructions
- Prepare the peppers – Preheat oven to 375°F (190°C). Cut the tops off the peppers and remove seeds and membranes. Place them upright in a baking dish.
- Cook the aromatics – Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté until softened and fragrant, about 5 minutes.
- Make the filling – Stir in cooked lentils, diced tomatoes, tomato paste, cooked rice or quinoa, Italian seasoning, salt, and pepper. Cook for 5–7 minutes until well combined and slightly thickened.
- Stuff the peppers – Spoon the lentil mixture evenly into each bell pepper, pressing lightly to pack the filling.
- Bake the peppers – Cover the baking dish with foil and bake for 25–30 minutes, until the peppers are tender. Remove foil for the last 5 minutes to let the tops brown slightly.
- Garnish and serve – Sprinkle with fresh parsley and serve warm.
Tips for Customizing the Recipe
- Make it spicy: Add chili flakes, cayenne pepper, or diced jalapeños for heat.
- Cheesy option: Top with shredded mozzarella or vegan cheese before baking.
- Protein boost: Mix in chickpeas, black beans, or tofu crumbles.
- Low-carb swap: Replace rice or quinoa with cauliflower rice.
- Flavor twist: Try Mexican-inspired spices like cumin and paprika or Mediterranean flavors with oregano and olives.
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 286 kcal |
| Protein | 13 g |
| Fat | 10 g |
| Carbohydrates | 38 g |
| Fiber | 12 g |
| Sugar | 8 g |
Serving Suggestions
- Main course: Serve with a side salad or roasted vegetables for a complete meal.
- Meal prep: Store in the fridge for up to 4 days and reheat for quick lunches.
- Party dish: Slice in half and serve as a hearty appetizer.
- Extra topping: Drizzle with tahini, yogurt sauce, or avocado crema for added creaminess.
Lentil Stuffed Peppers – A Flavorful Plant-Based Favorite
Course: Recipes4
servings15
minutes30
minutes286
kcalIngredients
4 large bell peppers – 120 kcal
2 cups cooked lentils – 460 kcal
1 medium onion, diced – 45 kcal
3 garlic cloves, minced – 12 kcal
2 tbsp olive oil – 240 kcal
1 cup diced tomatoes (canned) – 30 kcal
2 tbsp tomato paste – 30 kcal
1 cup cooked rice or quinoa – 200 kcal
1 tsp Italian seasoning – 5 kcal
2 tbsp fresh parsley, chopped – 5 kcal
Salt & pepper, to taste
Directions
- large bell peppers – 120 kcal
- cups cooked lentils – 460 kcal
- medium onion, diced – 45 kcal
- garlic cloves, minced – 12 kcal
- tbsp olive oil – 240 kcal
- cup diced tomatoes (canned) – 30 kcal
- tbsp tomato paste – 30 kcal
- cup cooked rice or quinoa – 200 kcal
- tsp Italian seasoning – 5 kcal
- tbsp fresh parsley, chopped – 5 kcal
- Salt & pepper, to taste
Recipe Video
Notes
- Make Ahead Friendly: You can prepare the lentil filling up to 2 days in advance and store it in the fridge. When ready, just stuff the peppers and bake.
Freezer Option: These stuffed peppers freeze beautifully. Wrap individually in foil or store in an airtight container for up to 2 months. Reheat in the oven until warmed through.
FAQs
1: Can I make lentil stuffed peppers ahead of time?
Yes! You can prepare the filling, stuff the peppers, and store them covered in the fridge for up to 24 hours before baking. When ready, just bake as directed.
2: Can I freeze lentil stuffed peppers?
Absolutely. Once cooked, let the peppers cool completely, then store in an airtight container or freezer bag. They’ll keep for up to 2 months. Reheat in the oven for best texture.
3: What type of lentils work best for stuffed peppers?
Brown or green lentils are ideal because they hold their shape well and provide a hearty texture. Red lentils tend to be too soft and mushy for this recipe.
4: Can I make this recipe gluten-free?
Yes! Simply use quinoa or cauliflower rice instead of regular rice, and make sure any additional ingredients (like broth or sauces) are gluten-free.
5: How can I make this recipe higher in protein?
You can mix in chickpeas, black beans, tofu, or even sprinkle with a bit of shredded cheese or nutritional yeast for added protein.
Conclusion
Lentil stuffed peppers are a satisfying, colorful, and versatile dish that proves plant-based meals can be just as comforting as traditional recipes. With a protein-rich lentil filling, tender baked peppers, and endless customization options, this dish is perfect for both weeknight dinners and special occasions. Once you try it, you’ll love how nourishing and flavorful each bite is.
