Stuffed vegetables are a common dish in many cultures, including my own. I grew up eating a variety of stuffed vegetables, including vine leaves, zucchini, and peppers. Peppers were always by far my favourite, and I’ve adapted this recipe over the years to not only be unique, but also extremely nutritious.
The most basic recipe for stuffed peppers tends to use rice as a stuffing. This is completely fine, but it means that the dish lacks protein. I’ve adapted this recipe to also include lentils in order to keep it vegetarian (and vegan!) while adding protein and other nutrients. Rice and lentils are great together not just in terms of flavour, but also nutritionally. Grains (e.g. rice) and legumes (e.g. lentils) are complementary in that they each contain a different profile of essential amino acids. Put together, they provide all of the essential amino acids, making this dish a source of complete protein. This dish is also fairly low on calories while providing a lot of fibre, vitamins and minerals. In short, it’s a great addition to your diet!
For more on protein and essential amino acids, check out my Simple Guide to Protein.
Yield: 4-5 servings | Cook time: 1 hour
Ingredients
- 1 cup green or brown lentils
- 1/2 cup white rice
- 2 tbsp olive oil, divided
- 3 medium onions, chopped (divided)
- 3 medium tomatoes
- 2 cups parsley, chopped
- 1/4 cup pine nuts or walnuts (optional)
- 1/4 cup cranberries (optional)
- 4-5 medium-to-large bell peppers, preferably with flat bottoms
- 2 garlic cloves, minced
- 1/4 cup tomato paste
- 1 tbsp white sugar
- 1/4 tsp ground cinnamon
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp paprika
- 1/4 tsp ground red pepper (optional)
- Salt and pepper to taste
Instructions
- Make the stuffing: rinse the lentils and place them in a medium pot. Cover with 3 cups water, bring to a boil, then simmer covered for about 5 minutes. Rinse the rice and add it to the pot, along with salt. Bring to a boil, then simmer covered until fully cooked, about 15-20 minutes. Remove from heat and set aside.
- In a separate pan over medium heat, heat up 1 tbsp olive oil, then add 2 of the chopped onions. Sauté the onions until they are deep golden-brown, about 15 minutes. Add the onions to the rice and lentil mixture.
- Peel the tomatoes by blanching them in boiling water (simply pour boiling water onto the tomatoes in a heat-proof bowl and let them sit for a few minutes). The peel should come right off. Use a blender or Magic Bullet to puree the tomatoes into a fairly smooth tomato sauce. Drain the sauce in a sieve for a few minutes to remove some of the extra liquid. Add the fresh tomato sauce to the rice and lentils, along with the parsley, pine nuts or walnuts and cranberries. Taste the mixture and adjust by adding salt and pepper as needed.
- Prepare the peppers: Cut the tops off of the peppers and remove all of the seeds. Fill the peppers with the lentil and rice mixture all the way to the top, then put the tops of the peppers back on.
- Make the sauce: in a large pot over medium heat, heat up the remaining tablespoon of olive oil, then add the remaining chopped onion and sauté until golden, about 10 minutes. Add the minced garlic and cook for an additional minute. Add about 4 cups of water to the pot, along with the tomato paste, sugar, spices, and salt. Bring to a boil, then simmer for 10-15 minutes. Taste and adjust seasoning as needed.
- Put it all together: place the stuffed peppers inside the simmering sauce, being careful to place them flat so they do not tip over. Cover the pot and let the peppers simmer for 10-15 minutes, until they are tender but not falling apart. Enjoy!
Nutritional Information
