Lentil-Stuffed Peppers
2016-02-25- Yield : 4 servings (2 halves per serving)
- Prep Time : 25m
- Cook Time : 35m
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Nutritional Info
This information is per serving.
Calories
473 calorieFat
10 gramsSaturated Fat
4 gramsCholesterol
17 milligramsSodium
375 milligramsCarbohydrate
73 gramsFiber
19 gramsProtein
24 grams
Ingredients
- 4 cups low-sodium vegetable broth
- 1 cup dried brown or green lentils
- 3 teaspoons olive oil
- 1 cup minced white onion
- 2 garlic cloves, minced
- 1 cup Israeli couscous
- 4 red bell peppers
- 1/2 cup chopped fresh basil, plus more for garnish, optional
- 1/2 cup crumbled feta, plus more for garnish, optional
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped Kalamata olives
- 2 tablespoons fresh lemon juice
- Salt and freshly ground black pepper
Method
Step 1
Preheat the oven to 400 degrees F. Add the vegetable broth and lentils to a medium saucepan and place over medium-high heat. Bring to a boil, then reduce to low and cover. Cook until the lentils are tender, 30 minutes.Â
Step 2
Meanwhile, heat 2 teaspoons of olive oil in a separate saucepan over medium heat. Add the onion and garlic and cook until the onion is translucent and tender, 5 minutes. Stir in the couscous and cook, stirring often, until toasted and golden brown, 1 to 2 minutes. Add 2 cups hot water and bring to a boil. Reduce the heat to low, cover and cook until the couscous is tender, about 12 minutes.Â
Step 3
Halve the peppers vertically and remove the seeds and membranes. Gently rub the remaining teaspoon olive oil over the peppers and place on a baking sheet. Roast until the peppers are tender, 20 minutes.Â
Step 4
Combine the cooked lentils and couscous in a large bowl along with the basil, feta, parsley, Kalamata olives, lemon juice, and salt and pepper to taste.Â
Step 5
Divide the couscous mixture into each cooked pepper cavity, and garnish with extra basil and feta, if using.