Easy Roasted Bell Peppers Stuffed with Lentils (Plant-Based Protein)

For a digital entrepreneur, this recipe is a “Gold Standard” strategy because it utilizes the “clean-bulk” principle—high-volume, fiber-rich ingredients that provide satiety without heavy calories. From an expertise perspective, the secret to professional-grade stuffed peppers is the “pre-roast.” By softening the peppers slightly before adding the filling, we ensure a tender texture throughout, avoiding the “crunchy-raw” shell often found in amateur versions.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 30 Min
• Total Time: 45 Min
• Yield: 2 Servings (4 halves)
• Calories: 245 kcal per serving

Ingredients:

The Foundation

• 2 Large Bell Peppers (Red or Orange for sweetness), halved and seeded
• 1.5 cups Cooked Lentils (Brown or Green hold shape best)
• 1 tbsp Extra Virgin Olive Oil

The “Gold Standard” Filling

• 1/2 small Red Onion, finely diced
• 1 clove Garlic, minced
• 1/2 cup Marinara Sauce (No sugar added)
• 1/2 tsp Dried Oregano
• 1/4 tsp Salt & Black Pepper

The Finishing Touch

• 1 tbsp Fresh Parsley, chopped
• 1 tbsp Toasted Pine Nuts (Mediterranean crunch)
• Optional: Drizzle of Tahini or Feta crumbles

Preparation Steps:

1. The Professional “Pre-Roast”

1. Preheat oven to 400°F (200°C). Place halved peppers cut-side down in a baking dish.
2. Technique: Roast for 10–12 minutes. This allows the peppers to caramelize and soften before filling, ensuring a “Gold Standard” texture.

2. The Filling Fusion

3. Heat olive oil in a skillet. Sauté onion and garlic for 3–4 minutes.
4. Stir in cooked lentils, marinara, oregano, salt, and pepper. Simmer for 5 minutes to integrate flavors.

3. The Precision Stuff

5. Remove peppers from oven and flip them over (cup side up).
6. Divide the lentil mixture evenly among the halves. Press filling down slightly for density.

4. The Final Bake

7. Return to oven and bake for another 15–20 minutes.
8. Peppers are done when tender and filling is browned on top. Garnish with parsley and pine nuts.

Expert Tips:

• Base Flavor: If cooking lentils from scratch, simmer them with a bay leaf and a garlic clove. This adds a professional depth of flavor that canned lentils lack.
• Sog Prevention: If your marinara sauce is very watery, simmer the filling for an extra 5 minutes in the skillet (step 2) to reduce the liquid before stuffing.