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

These Stuffed Bell Peppers are a hearty and nutritious dish that combines the earthy flavors of lentils and chickpeas with the lightness of quinoa and rice, all enveloped in a sweet, tender bell pepper. Perfect for a cozy dinner, this meal is both filling and packed with plant-based protein.

Ingredients

• 2 large bell peppers - any color
• 1/2 cup cooked quinoa - 85 g
• 1/2 cup cooked rice - 85 g
• 1/2 cup cooked lentils - 85 g
• 1/2 cup cooked chickpeas - 85 g
• 1 small onion, diced - 100 g
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil - 15 ml
• 1 cup diced tomatoes - 240 g
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

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 skillet, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
4. Add minced garlic, ground cumin, smoked paprika, salt, and black pepper to the skillet. Cook for another minute until fragrant.
5. In a large bowl, combine cooked quinoa, rice, lentils, chickpeas, sautéed onion mixture, diced tomatoes, chopped parsley, and lemon juice. Mix well.
6. Stuff each bell pepper with the filling mixture, pressing down gently to pack it in.
7. Place the stuffed peppers upright in a baking dish. If desired, pour a little water in the bottom of the dish to help steam the peppers.
8. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
9. Remove the foil and bake for an additional 10 minutes, until the peppers are tender and the filling is heated through.
10. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein, making it a great option for vegetarians.
• Rich in dietary fiber, which promotes digestive health.

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