Stuffed Bell Peppers with Lentils and Rice

These stuffed bell peppers are a hearty and nutritious dish, filled with a savory mixture of lentils and rice, making them perfect for a satisfying dinner. This Kosher American meal is not only delicious but also packed with protein and fiber.

Ingredients

• 2 large bell peppers - any color
• 1/2 cup (100g) brown lentils, rinsed
• 1/2 cup (100g) long-grain white rice, rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup (240ml) vegetable broth
• 1/2 cup (120ml) diced tomatoes (canned or fresh)
• 2 tablespoons fresh parsley, chopped

Steps

1. Preheat your oven to 190°C (375°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Place them in a baking dish upright.
3. In a medium pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.
4. Add the minced garlic and cook for an additional 1 minute until fragrant.
5. Stir in the brown lentils, rice, ground cumin, paprika, salt, and black pepper. Mix well.
6. Pour in the vegetable broth and diced tomatoes. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the lentils and rice are tender and the liquid is absorbed.
7. Once cooked, remove from heat and stir in the fresh parsley.
8. Carefully stuff each bell pepper with the lentil and rice mixture, packing it in gently.
9. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
10. Remove the foil and bake for an additional 10 minutes to slightly char the tops.
11. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in dietary fiber, promoting digestive health and keeping you full longer.

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