Recipe description
August 1, 2026
High-Fiber Leek Split Pea Stuffed Pepper
A fiber-rich, plant-forward pepper with leeks and split peas for everyday gut-friendly nourishment.
High Fiber
Legume Rich
Vegan
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from split peas, leeks, onion, garlic, and bell peppers.
- Includes colorful vegetables, olive oil, and spices for plant-based variety.
- Combines legumes, vegetables, and healthy fats for a satisfying meal with steady carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Leek
2
piece
Pea, split
1
cup
Bell Pepper
2
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Onion
1
piece
Tomato sauce
1
cup
Vegetable broth
2
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Paprika powder
1
teaspoon
Instructions
1
Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove seeds and membranes.
2
Rinse split peas and soak in water for 30 minutes. Drain before using.
3
Heat olive oil in a skillet. Sauté chopped onion, garlic, and sliced leeks until softened, about 5 minutes.
4
Add drained split peas, tomato sauce, vegetable broth, salt, pepper, and paprika. Simmer for 20 minutes until peas are tender.
5
Stuff the bell peppers with the split pea mixture. Place in a baking dish and cover with foil.
6
Bake for 30 minutes. Remove foil and bake for another 10 minutes until peppers are tender.
7
Let rest for 5 minutes before serving.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
23 g
Protein
sixty g
Carbohydrates
14 g
Fiber
12 g
Sugar
17 g
Fat
2 g
Saturated fat
2.3 g
Salt
FAQ
How many servings does this stuffed pepper recipe make?
It makes 2 servings, with one stuffed bell pepper per serving.
Do split peas need to be soaked before cooking?
Yes. Rinse and soak them for 30 minutes, then drain before adding them to the filling.
How do I know when the split peas are cooked?
They should be tender after simmering for about 20 minutes. If needed, cook them a little longer with an extra splash of broth.
Can I prepare the stuffed peppers ahead of time?
Yes. Assemble them, cover, and refrigerate for up to 24 hours. Add a few extra minutes to the baking time if they are cold.
How should I store leftovers?
Refrigerate leftovers in an airtight container and use them within 3 days. Reheat thoroughly before serving.
Can I replace the leek?
You can replace it with a similar amount of sliced onion, spring onion, or finely sliced fennel.
Is this recipe vegan?
It is plant-based. Check that the vegetable broth and tomato sauce are labelled vegan if required.
Can I make the recipe gluten-free?
The listed ingredients are naturally gluten-free, but check the labels of the broth and tomato sauce for possible gluten-containing additives.
Is this recipe high in fiber?
Split peas, leeks, and peppers provide dietary fiber. The exact amount depends on the ingredients and portion sizes.
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