Quinoa and lentil stuffed bell peppers

Artist's impression of a roasted bell pepper, stuffed with quinoa and lentil.
Note: Image is an artist's impression.

If you're looking for a dish that's flavourful, nutritious and satisfying, you've found it. The blend of protein-rich quinoa, wholesome lentils and aromatic Indian spices give this meal a delightful taste, while the colourful bell peppers are a vibrant treat on your plate.

Prep time: 15 minutes

Cook time: 45-50 minutes

Serves: 1

Ingredients

  • 1 medium bell pepper
  • Quinoa, (30g)
  • Split red lentils (masoor dal), (20g)
  • Onion, (20g) finely chopped
  • Tomato, (20g) diced
  • 1 small green chilli, finely chopped (adjust to taste)
  • Cumin seeds, ½ tsp
  • Turmeric powder, ½ tsp
  • Coriander powder, ½ tsp
  • Garam masala, ½ tsp
  • Salt to taste
  • Olive oil, 1 tsp
  • Fresh cilantro leaves, for garnish

Method

  1. Preheat the oven to 180°C (350°F).
  2. Cut the top off the bell pepper and remove the seeds and membranes.
  3. In a saucepan, rinse quinoa and lentils. Add 1.5 cups of water, a pinch of salt, and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes until cooked and water is absorbed.
  4. In a separate pan, heat olive oil. Add cumin seeds and let them splutter. Add chopped onion and sauté until golden.
  5. Stir in tomatoes, green chilli, turmeric, coriander powder, and salt. Cook until the tomatoes are soft.
  6. Add cooked quinoa and lentils to the tomato mixture. Sprinkle garam masala and mix well.
  7. Stuff the prepared bell pepper with the quinoa-lentil mixture.
  8. Place the stuffed bell pepper in an oven-safe dish. Cover with foil and bake for 25-30 minutes until the pepper is tender.
  9. Garnish with fresh cilantro leaves before serving.

Nutritional information

Per serving:

Calories - 250 kcal

Carbs - 40g

Proteins - 10g

Fats - 5g

Fibre - 8g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly quinoa and lentil stuffed bell peppers recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

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