Stuffed Bell Peppers with Quinoa and Lentils and Chickpeas and Rice

These stuffed bell peppers are a vibrant and nutritious dish, filled with a hearty mix of quinoa, lentils, chickpeas, and rice. Perfect for a wholesome dinner, they are both satisfying and packed with plant-based protein.

Ingredients

• 2 large bell peppers - any color
• 1/2 cup quinoa - rinsed
• 1/2 cup cooked lentils
• 1/2 cup canned chickpeas - drained and rinsed
• 1/2 cup cooked rice
• 1 small onion - diced
• 2 cloves garlic - minced
• 1 tsp olive oil
• 1 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup diced tomatoes - canned or fresh
• 2 tbsp fresh parsley - chopped
• 1/2 cup shredded cheese - optional for topping

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a medium saucepan, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
4. Add minced garlic and cook for an additional minute until fragrant.
5. Stir in the cooked lentils, chickpeas, quinoa, rice, diced tomatoes, cumin, paprika, salt, and pepper. Mix well and cook for 5 minutes until heated through.
6. Remove from heat and fold in chopped parsley.
7. Stuff each bell pepper with the quinoa and lentil mixture, pressing down gently to pack it in.
8. Place the stuffed peppers upright in a baking dish and cover with foil.
9. Bake in the preheated oven for 25 minutes.
10. If using, remove the foil, sprinkle shredded cheese on top of each pepper, and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
11. Remove from oven, let cool for a few minutes, and serve warm.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 15 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from lentils, chickpeas, and quinoa.
• Rich in fiber, promoting digestive health.

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