Lentil and Quinoa Stuffed Peppers are chock-full of heart-healthy foods, including lentils, tomatoes, quinoa, onions, and bell pepper. Red peppers contain the same bright red carotenoid, called lycopene, as tomatoes, which can protect against free radical damage and lower the risk of stroke and heart disease. What’s more, these delicious beauties are filling, tasty, and nourishing with their abundance of whole food ingredients, spices, and herbs!
Serves: 2
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
- 3 large red bell peppers (cut in half vertically through the stem and bottom portion of the pepper, seeds and ribs removed)
Lentils and Quinoa
- ½ cup green or brown lentils (rinsed)
- ½ cup organic quinoa (rinsed well)
- 2 cups vegetable broth (unsalted, preferably homemade)
- 2 bay leaves
Vegetables
- 1 tsp mustard seeds
- 1 cup yellow onion (chopped)
- 1 cup organic tomato (diced)
- 2 cups broccoli (chopped into ¼–½” pieces)
- 6 medium garlic cloves (minced)
- ½ tsp dried oregano
- ½ tsp onion powder
- ½ tsp paprika
- 2 Tbsps parsley (chopped)
- ¼ tsp salt (optional)
- ¼ tsp ground black pepper (optional)
- 1 Tbsp lemon juice
- crushed red pepper (optional, to taste)
- 1 batch Garlic Cashew Cream (optional; link in Chef’s Notes)
Directions
- Roast the peppers: Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Place the peppers on the baking sheet, cut side up. Sprinkle with salt and pepper, if desired, and roast for 25 minutes.
- Make the lentils and quinoa: Add the lentils, quinoa, vegetable broth, and bay leaves to a medium saucepan. Bring to a boil, then reduce heat to simmer, cover, and cook for 30 minutes. Once done cooking, remove from heat, keep covered for 10 minutes, then set aside.
- Make the veggies: Heat a large stovetop pan over medium-high heat. Add the mustard seeds and cook until they pop, about 60 seconds.
- Add the onions and cook until translucent, about 2–3 minutes.
- Add the tomatoes and broccoli, and cook until the broccoli is tender, about 3 minutes.
- Stir in the garlic and cook for another minute.
- Stir in the oregano, onion powder, paprika, parsley, and optional salt and pepper.
- Squeeze the lemon juice on top.
- Transfer the lentils and quinoa to the vegetables and mix well.
- Spoon the lentil, quinoa, and veggie mixture into the peppers.
- Top with red pepper flakes and Garlic Cashew Cream, if desired (highly recommended!).
Chef's Notes
Substitutions
Brown or green lentils work well here. Or you could use split peas in place of lentils.
Use another whole grain in place of quinoa. However, note that the cooking time will vary depending on which grain you choose, and you most likely won’t be able to cook that grain directly with the lentils.
Instead of red peppers, use yellow, orange, or green peppers.
For the tomato, use any type of tomato you prefer.
Substitute cauliflower for broccoli.
Instead of parsley, add cilantro, chives, or basil.
In place of Garlic Cashew Cream, use your favorite tomato sauce, plant-based cheese (melted on top), or hot sauce.
Prep Ahead
Prepare the lentils and quinoa ahead of time and store in an airtight container in the refrigerator for up to 3 days before making this meal or freeze for up to 30 days.
Make the Garlic Cashew Cream ahead of time and store in an airtight container in the refrigerator for up to 5 days or freeze for up to 30 days.
Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.
From: Food Revolution Network