Vegetarian€€
Rich Vegan Stuffed Peppers with Quinoa and Brown Lentils
Enjoy a healthy version of classic stuffed peppers. Instead of meat, we use quinoa and lentils, which provide a high content of protein and fiber.
Prep time
20 min
Cook time
45 min
Total time
65 min
Servings
4
Recipe
For the filling
Peppers, bell, yellow, raw
5 pieceLentils, dry
60 gQuinoa, uncooked
35 gNuts, walnuts, English, halves, raw
50 gOnions, yellow, raw
1 pieceGarlic, raw
2 cloveMushrooms, white button
150 gPeppers, bell, yellow, raw
1 tspParsley, fresh
1 bunchSalt, table, iodized
For the sauce
Tomato, roma
700 mlSoup, SWANSON, vegetable broth
300 mlSpices, marjoram, dried
1 tspSpices, bay leaf
1 pieceOil, olive, extra virgin
1 tbspPer servingTotal
Calories:259.6 kcal1038.5 kcal
Protein:9.7 g38.9 g
Carbohydrates:27.2 g108.8 g
Fiber:4.3 g17.3 g
Water:285.7 ml1142.7 ml
Fat:13.6 g54.2 g
Micronutrients
Sugar:1.6 g6.5 g
Saturated fat:1.5 g5.9 g
Cholesterol:0 mg0 mg
Sodium:235.3 mg941.1 mg
Potassium:787.9 mg3151.5 mg
Calcium:85 mg339.8 mg
Iron:3.8 mg15.2 mg
Magnesium:79.9 mg319.7 mg
Zinc:1.8 mg7 mg
Phosphorus:218 mg872 mg
Vitamin C:45.7 mg182.9 mg
Vitamin A:89.4 µg357.7 µg
Vitamin D:0.1 µg0.3 µg
Vitamin B12:0 µg0.1 µg
Instructions
1
Cut the tops (caps) off the peppers and remove the seeds. Save the caps.
2
In a pan, sauté the onion in olive oil until translucent. Add chopped mushrooms and cook until the liquid has evaporated.
3
Stir the garlic, smoked paprika, cooked lentils, quinoa, and ground walnuts into the pan. Season with salt, pepper, and parsley. Stir quickly to combine the flavors.
4
Fill the peppers with the prepared mixture, but not too tightly. Cover them with the reserved caps.
5
In a large pot, mix the tomato paste, vegetable stock, marjoram, and bay leaf. Once the sauce comes to a boil, carefully place the peppers into it (they must stand upright).
6
Cover the pot and cook over medium heat for about 40–45 minutes, until the peppers are completely soft. If the sauce is too thin, cook it uncovered for the last 10 minutes.
Nutritional benefits
Thanks to the high content of dietary fiber and plant-based protein from lentils, this dish supports long-lasting satiety and regular digestion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.