Indulge in the harmonious blend of flavors with these lentil and couscous stuffed peppers. This delightful recipe combines the earthiness of French green lentils and the heartiness of whole wheat couscous, all nestled in tender, roasted red bell peppers. A touch of feta and fresh basil elevates this dish to a whole new level.
When preparing this recipe, you might need to pick up some particular ingredients that aren't always pantry staples. French green lentils, whole wheat couscous, and fresh basil are key components that may not be found in every kitchen. Be sure to check your local supermarket for these items.
Ingredients for Lentil and Couscous Stuffed Peppers
Red bell peppers: Adds sweetness and vibrant color to the dish.
Olive oil: Used to roast the peppers and cook the onion and garlic, providing a rich flavor.
Salt and pepper: Essential seasonings to enhance the flavors.
French green lentils: Earthy and firm lentils that hold their shape after cooking.
Vegetable broth: Adds depth of flavor to both the lentils and couscous.
Bay leaf: Infuses the lentils with a subtle aromatic essence.
Yellow onion: Provides a sweet and savory base for the couscous mixture.
Garlic: Adds a pungent, aromatic kick to the dish.
Tomato: Offers a fresh, slightly acidic component to balance the flavors.
Whole wheat couscous: Nutty and hearty, it complements the lentils well.
Feta: Crumbled cheese that adds a creamy, tangy finish.
Lemon juice: Brightens the overall flavor with its acidity.
Fresh basil: Adds a fragrant, herbaceous note to the stuffing.
Red pepper flakes: Provides a hint of heat to the dish.
One reader, Doralynn Stpierre says:
This lentil and couscous stuffed peppers recipe is a delightful blend of flavors and textures. The roasted peppers are perfectly tender, and the filling is both hearty and refreshing. The feta and basil add a wonderful touch. A healthy, delicious meal that's easy to prepare!
Cooking Techniques for Lentil & Couscous Stuffed Peppers
How to roast peppers: Preheat the oven, prepare the peppers by drizzling with olive oil, and bake until tender and blistered. How to cook lentils: Combine lentils with broth and bay leaf, bring to a boil, then simmer until tender. How to cook couscous: Sauté onions, garlic, and tomato, then add couscous and broth, cover, and let sit before fluffing with a fork. How to combine ingredients: Mix cooked lentils and couscous with feta, olive oil, lemon juice, basil, salt, and red pepper flakes.
These vegetarian stuffed peppers are filled with a healthy and hearty mix of lentils, couscous, tomatoes, feta, and basil, among others.
Serves:
Ingredients
For Roasted Peppers:
- 4red bell peppers,large, halved vertically seeded and membranes removed
- 2tbspolive oil,or more as needed
- salt and pepper
For Lentils:
- ½cupfrench green lentils,sorted through for debris and rinsed
- 1¼cupsvegetable broth,or water
- 1bay leaf
For Couscous:
- 1tbspolive oil
- 1yellow onion,small, chopped to yield 1 cup chopped onion
- 2clovesgarlic,pressed or minced
- 1tomato,large, chopped
- ½cupwhole wheat couscous
- ½cupvegetable broth,or water
For Everything else:
- ½cupcrumbled feta
- 1tbspolive oil
- 1tbsplemon juice
- ¼cupfresh basil,chopped, plus extra for garnishing
- ¼tspsalt
- ⅛tspred pepper flakes
Instructions
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Preheat oven to 400 degrees Fand line a large, rimmed baking sheet with parchment paper.
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Place the prepared peppers on the sheet and drizzle with 2 tablespoons olive oil. Rub the oil all over both sides of the peppers, then arrange them with the cut side up and sprinkle them with salt and pepper.
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Bake for 20 to 25 minutes, until the peppers are tender and a little blistered around the edges.
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Meanwhile, combine the lentils, broth or water and bay leaf in a small pot. Bring to a boil over medium-high heat, then reduce heat to maintain a gentle simmer and cook for 23 to 25 minutes or until the lentils are tender, adding another splash of water if necessary to prevent the lentils from scorching. Drain off the excess water and return the lentils to the pot. Discard the bay leaf.
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While the lentils cook, warm 1 tablespoon olive oil in a heavy-bottomed, medium pot over medium heat. Add the chopped onion and a sprinkle of salt.
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Cook for about 10 to 12 minutes, stirring occasionally, until the onions have softened and are turning golden on the edges. Add the garlic and tomato and cook for about 30 seconds until fragrant.
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Remove from heat and pour in the couscous and ½ cup broth or water. Cover and set aside for 5 minutes, then remove the lid and fluff the mixture with a fork.
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In a medium serving bowl, combine the cooked lentils and couscous. Add the crumbled feta, 1 tablespoon olive oil, 1 tablespoon lemon juice, chopped basil, ¼ teaspoon salt and red pepper flakes. Stir to combine and season to taste with additional salt, pepper and lemon juice, if necessary.
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Spoon a generous amount of filling into each roasted pepper halve and sprinkle with a little more chopped basil. Serve these with a fork and a knife, for slicing!
Nutrition
- Calories: 397.23kcal
- Fat: 18.45g
- Saturated Fat: 4.81g
- Monounsaturated Fat: 10.84g
- Polyunsaturated Fat: 1.86g
- Carbohydrates: 45.78g
- Fiber: 7.48g
- Sugar: 8.57g
- Protein: 13.44g
- Cholesterol: 16.69mg
- Sodium: 851.76mg
- Calcium: 140.74mg
- Potassium: 614.93mg
- Iron: 2.93mg
- Vitamin A: 232.15µg
- Vitamin C: 162.13mg
Time-Saving Tips for Making Stuffed Peppers
Prepare ingredients in advance: Chop the onion, garlic, and tomato ahead of time to streamline the cooking process.
Use pre-cooked lentils: Opt for pre-cooked lentils to cut down on cooking time.
Quick couscous: Use instant couscous which cooks faster and saves time.
Roast peppers simultaneously: While the peppers are roasting, prepare the lentils and couscous to multitask efficiently.
Batch cooking: Make a larger batch of the filling and freeze portions for future use.
Pre-measure spices: Measure out all spices and seasonings before starting to cook.
Substitute Ingredients For Lentil & Couscous Stuffed Peppers Recipe
red bell peppers - Substitute with yellow bell peppers: They have a similar sweetness and texture.
olive oil - Substitute with avocado oil: It has a similar fat content and a mild flavor.
salt - Substitute with sea salt: It provides a similar level of salinity and can enhance flavors.
pepper - Substitute with white pepper: It offers a similar heat but with a slightly different flavor profile.
french green lentils - Substitute with brown lentils: They have a similar cooking time and texture.
vegetable broth - Substitute with chicken broth: It provides a similar depth of flavor, though it is not vegetarian.
bay leaf - Substitute with thyme: It offers a different but complementary herbal note.
yellow onion - Substitute with white onion: It has a similar flavor and texture.
garlic - Substitute with shallots: They provide a milder, sweeter flavor.
tomato - Substitute with red bell pepper: It offers a similar sweetness and moisture content.
whole wheat couscous - Substitute with quinoa: It has a similar texture and is also a whole grain.
crumbled feta - Substitute with goat cheese: It provides a similar tangy flavor and creamy texture.
lemon juice - Substitute with lime juice: It offers a similar acidity and brightness.
fresh basil - Substitute with fresh parsley: It provides a fresh, herbal note.
red pepper flakes - Substitute with cayenne pepper: It offers a similar level of heat.
Plating Ideas for Stuffed Peppers
Roast the peppers perfectly: Ensure the red bell peppers are roasted until they are tender and slightly blistered around the edges. This will add a smoky flavor and a beautiful charred appearance.
Layer the flavors: Combine the cooked lentils and couscous with crumbled feta, olive oil, lemon juice, and fresh basil to create a harmonious blend of textures and tastes.
Use a vibrant plate: Choose a plate with a contrasting color to the red bell peppers to make the dish pop visually. A white or light-colored plate works well.
Create height: When spooning the filling into the roasted pepper halves, mound it slightly to create height and visual interest on the plate.
Garnish with fresh herbs: Sprinkle a little more chopped basil on top of the stuffed peppers for a fresh, aromatic finish.
Drizzle with olive oil: Just before serving, drizzle a small amount of olive oil over the stuffed peppers to add a glossy finish and enhance the flavors.
Add a lemon wedge: Place a small lemon wedge on the side of the plate to allow diners to add a fresh burst of citrus if they desire.
Serve with precision: Use a fork and knife to slice the stuffed peppers, ensuring each bite contains a balanced mix of pepper, filling, and garnish.
Essential Kitchen Tools for Making Stuffed Peppers
Oven: Used to roast the bell peppers until they are tender and slightly blistered around the edges.
Rimmed baking sheet: Lined with parchment paper to hold the bell peppers while they roast.
Parchment paper: Prevents the bell peppers from sticking to the baking sheet and makes cleanup easier.
Small pot: Used to cook the lentils with vegetable broth and a bay leaf.
Medium pot: Used to sauté the onion, garlic, and tomato, and to cook the couscous.
Knife: For chopping the onion, garlic, tomato, and basil.
Cutting board: Provides a safe surface for chopping vegetables and herbs.
Measuring cups: Ensures accurate measurement of lentils, couscous, and vegetable broth.
Measuring spoons: Ensures accurate measurement of olive oil, lemon juice, salt, and red pepper flakes.
Wooden spoon: Used for stirring the onions, garlic, and tomato while they cook.
Fork: Used to fluff the couscous after it has absorbed the broth.
Serving bowl: Used to combine the cooked lentils, couscous, feta, and other ingredients.
Spoon: For filling the roasted pepper halves with the lentil and couscous mixture.
Storage and Freezing Instructions for Stuffed Peppers
- Let the stuffed peppers cool completely before storing them in an airtight container in the refrigerator for up to 4 days.
- To freeze the stuffed peppers, wrap each pepper individually in plastic wrap or aluminum foil, then place them in a freezer-safe container or zip-top bag. They can be stored in the freezer for up to 3 months.
- When ready to eat, thaw the stuffed peppers in the refrigerator overnight, then reheat them in the oven at 350°F (175°C) for about 15-20 minutes or until heated through. Alternatively, you can reheat them in the microwave for 2-3 minutes or until heated through.
- If you have leftover lentil and couscous filling, store it separately in an airtight container in the refrigerator for up to 4 days. You can use it as a filling for other vegetables like zucchini or eggplant, or serve it as a side dish.
- To maintain the best texture and flavor, avoid freezing the stuffed peppers with the feta cheese topping. Instead, add the feta after reheating the peppers.
How To Reheat Leftover Stuffed Peppers
To reheat leftover lentil & couscous stuffed peppers, preheat your oven to 350°F (175°C). Place the stuffed peppers in an oven-safe dish and cover with foil. Bake for 15-20 minutes or until heated through. This method helps retain the texture and flavor of the peppers and filling.
Alternatively, you can reheat the stuffed peppers in the microwave. Place them on a microwave-safe plate and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Be careful not to overheat, as the peppers may become soggy.
For a crispy exterior, reheat the stuffed peppers in an air fryer. Preheat the air fryer to 350°F (175°C) and place the peppers in the basket. Cook for 3-5 minutes or until heated through and slightly crispy on the outside.
If you have leftover filling, reheat it separately in a pan on the stovetop over medium heat. Stir occasionally until heated through, then spoon the warm filling into the roasted peppers. This method allows you to control the texture of the filling and prevents the peppers from becoming overcooked.
To add extra flavor and moisture to leftover stuffed peppers, sprinkle some feta cheese and a drizzle of olive oil over the top before reheating. The cheese will melt and create a delicious, creamy texture that complements the lentils and couscous.
Interesting Trivia About Lentil & Couscous Stuffed Peppers
This lentil and couscous stuffed peppers recipe is a great source of plant-based protein and fiber, making it a nutritious and satisfying meal option.
Budget-Friendly Stuffed Peppers: Is This Recipe Economical?
This lentil & couscous stuffed peppers recipe is quite cost-effective for a household. The main ingredients like lentils, couscous, and bell peppers are affordable and widely available. Olive oil, feta, and fresh basil add a touch of gourmet without breaking the bank. For a household of 4, the approximate cost is around $15-$20 USD. Overall Verdict: 8/10.
Are Lentil & Couscous Stuffed Peppers Healthy?
This lentil and couscous stuffed peppers recipe is a healthy and nutritious dish. The recipe incorporates several wholesome ingredients such as:
- Lentils: Rich in protein, fiber, and essential nutrients
- Whole wheat couscous: Provides complex carbohydrates and dietary fiber
- Vegetables: Bell peppers, onion, garlic, and tomato offer vitamins, minerals, and antioxidants
- Olive oil: A healthy source of monounsaturated fats
- Feta cheese: Adds calcium and protein in moderation
The combination of these ingredients creates a balanced meal that provides a good mix of protein, carbohydrates, and healthy fats. The recipe also limits the use of processed ingredients and relies on whole foods, which is a hallmark of a healthy diet.
To further enhance the nutritional value of this dish, consider the following suggestions:
- Increase the variety of vegetables by adding diced zucchini, carrots, or spinach to the couscous mixture
- Substitute feta cheese with a lower-fat alternative like reduced-fat feta or a sprinkle of nutritional yeast for a vegan option
- Use low-sodium vegetable broth to reduce the overall sodium content of the recipe
- Experiment with different types of lentils, such as red or brown lentils, for added variety and texture
- Serve the stuffed peppers alongside a fresh green salad or roasted vegetables for an extra boost of nutrients
Editor's Opinion on This Stuffed Pepper Recipe
This lentil and couscous stuffed peppers recipe is a delightful blend of textures and flavors. The tender roasted peppers provide a sweet and smoky base, while the hearty lentil and couscous filling offers a satisfying bite. The addition of crumbled feta adds a creamy, tangy contrast, and the fresh basil and lemon juice brighten the dish beautifully. The red pepper flakes give it a subtle kick, making it a well-rounded and nutritious meal. It's a perfect vegetarian option that's both filling and flavorful, ideal for a weeknight dinner or a special occasion.
Enhance Your Lentil & Couscous Stuffed Peppers Recipe with These Unique Side Dishes:
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Why trust this Lentil & Couscous Stuffed Peppers Recipe:
This recipe combines the rich flavors of roasted peppers with the hearty texture of lentils and couscous. The addition of feta and fresh basil elevates the dish, making it both nutritious and delicious. Each step is carefully crafted to ensure the perfect balance of taste and texture. Trust in the quality ingredients and detailed instructions to deliver a satisfying meal that is sure to impress.
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