Recipe description
June 8, 2026
Quinoa Lentil Stuffed Peppers
Bright quinoa and lentil stuffed peppers support gut-friendly eating
Plant Based
High Fiber
Fiber Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, quinoa, and peppers.
- Includes plant-diverse ingredients across legumes, whole grains, and vegetables.
- Balanced with protein and complex carbs for steady energy.
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
Quinoa
1
cup
Lentils
0.5
cup
Bell peppers
4
piece
Oil, olive
2
tablespoon
Onion soup
1
piece
Garlic
2
clove
Seed, cumin
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh parsley
0.25
cup
Instructions
1
Preheat your oven to 375°F (190°C).
2
Cook the quinoa according to package instructions and set aside.
3
In a large pan, heat olive oil over medium heat and sauté chopped onions and minced garlic until soft.
4
Add lentils, cooked quinoa, cumin, salt, and black pepper to the pan. Stir until mixed well.
5
Slice the tops off the bell peppers and remove seeds. Fill each pepper with the quinoa and lentil mixture.
6
Place stuffed peppers in a baking dish and bake for 25-30 minutes until the peppers are tender.
7
Garnish with chopped fresh parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
11 g
Fat
1.5 g
Saturated fat
0.8 g
Salt
FAQ
Is this stuffed peppers recipe vegan?
Yes—written as is, it uses quinoa, lentils, vegetables and spices with no animal products. If you add cheese or sour cream, use a vegan alternative.
Is it gluten-free?
Yes, quinoa and lentils are naturally gluten-free. Check any spice blends or add-ins for gluten-containing ingredients.
How should I prepare the quinoa and lentils for the filling?
Rinse the quinoa; cook 1 part quinoa to 2 parts water until fluffy. Cook lentils until tender (about 15–20 minutes, depending on type) and mix with chopped vegetables.
Can I make it ahead or freeze leftovers?
Yes—you can prepare the filling and peppers ahead, refrigerate 1–2 days, or freeze unbaked stuffed peppers and bake later (from frozen, with extra time).
What bake temperature and time should I use?
Bake at about 190–200°C (375–400°F) for 25–35 minutes, until peppers are tender and filling is heated through.
Can I customize with other vegetables or herbs?
Yes—swap in mushrooms, zucchini, spinach, corn, etc.; use herbs you like such as parsley, cilantro, thyme or oregano.
Is this dish high in fiber and gut-friendly?
Yes—quinoa, lentils and peppers provide fiber and polyphenols; it fits as part of a varied, balanced diet.
What should I serve it with?
A simple green salad, and dairy-free yogurt or regular yogurt on the side; or serve with rice or bulgur for a heartier meal.
How should I store and reheat leftovers?
Refrigerate within 2 hours in an airtight container; reheat in the oven or microwave until hot through.
I have a nut allergy—can I make this nut-free?
Yes—the base filling is nut-free; avoid nuts or nut-based toppings.
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