Stuffed Bell Peppers with Rice and Lentils and Chickpeas and Quinoa and Lentils

Stuffed Bell Peppers with Rice, Lentils, Chickpeas, and Quinoa is a hearty and nutritious dish that combines a variety of plant-based proteins and grains. This colorful and flavorful meal is perfect for a comforting dinner while being entirely kosher.

Ingredients

• 2 large bell peppers - any color
• 1/2 cup cooked rice - 100g
• 1/2 cup cooked lentils - 100g
• 1/2 cup canned chickpeas - 120g, rinsed and drained
• 1/2 cup cooked quinoa - 100g
• 1 small onion - 50g, diced
• 2 cloves garlic - minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup tomato sauce - 60ml
• 2 tablespoons olive oil - 30ml
• 1 tablespoon chopped fresh parsley - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
3. In a skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
4. Add minced garlic to the skillet and cook for an additional minute until fragrant.
5. In a large bowl, combine the cooked rice, lentils, chickpeas, quinoa, sautéed onion and garlic, cumin, paprika, salt, and black pepper. Mix well to combine.
6. Spoon the filling into each bell pepper, packing it tightly. Place the stuffed peppers upright in a baking dish.
7. Pour the tomato sauce over the stuffed peppers, ensuring they are well covered.
8. Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
9. Remove the foil and bake for an additional 10 minutes until the peppers are tender and the tops are slightly golden.
10. Remove from the oven, let cool for a few minutes, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein for muscle health.
• High in fiber, promoting digestive health.

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