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Main mealVegetarianBalancedMediterraneanVeganGrains & porridges€€

Rich Vegan Stuffed Peppers with Quinoa and Brown Lentils

Name: Rich Vegan Stuffed Peppers with Quinoa and Brown Lentils
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4
Ingredients: 5 medium Peppers, bell, yellow, raw; 60 g Lentils, dry; 35 g Quinoa, uncooked; 50 g Nuts, walnuts, English, halves, raw; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 150 g Mushrooms, white button; 1 tsp Peppers, bell, yellow, raw; 1 bunch Parsley, fresh; Salt, table, iodized; 700 ml Tomato, roma; 300 ml Soup, SWANSON, vegetable broth; 1 tsp Spices, marjoram, dried; 1 piece Spices, bay leaf; 1 tbsp Oil, olive, extra virgin

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 time20 min

Cook time45 min

Total time65 min

Servings4

Recipe

For the filling

Peppers, bell, yellow, raw5 mediumLentils, dry60 gQuinoa, uncooked35 gNuts, walnuts, English, halves, raw50 gOnions, yellow, raw1 mediumGarlic, raw2 cloveMushrooms, white button150 gPeppers, bell, yellow, raw1 tspParsley, fresh1 bunchSalt, table, iodized

For the sauce

Tomato, roma700 mlSoup, SWANSON, vegetable broth300 mlSpices, marjoram, dried1 tspSpices, bay leaf1 pieceOil, olive, extra virgin1 tbsp

Large pot with lid,Larger pan,Knife and cutting board

Per servingTotal

Calories:320.7 kcal1282.8 kcal

Protein:11.8 g47.3 g

Carbohydrates:41.4 g165.7 g

Fiber:6.6 g26.2 g

Water:483 ml1932 ml

Fat:14 g55.9 g

Micronutrients

Sugar:3.2 g12.9 g

Saturated fat:1.5 g6.1 g

Cholesterol:0 mg0 mg

Sodium:239.3 mg957.2 mg

Potassium:1235.4 mg4941.7 mg

Calcium:109.7 mg438.8 mg

Iron:4.8 mg19 mg

Magnesium:104.9 mg419.6 mg

Zinc:2.1 mg8.5 mg

Phosphorus:272.4 mg1089.4 mg

Vitamin C:392 mg1568.1 mg

Vitamin A:108.2 µg432.7 µg

Vitamin D:0.1 µg0.3 µg

Vitamin B12:0 µg0.1 µg

Instructions

1Cut the tops (caps) off the peppers and remove the seeds. Save the caps.
2In a pan, sauté the onion in olive oil until translucent. Add chopped mushrooms and cook until the liquid has evaporated.
3Stir 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.
4Fill the peppers with the prepared mixture, but not too tightly. Cover them with the reserved caps.
5In 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).
6Cover 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.