Stuffed bell peppers with lentils

Fiber-rich stuffed peppers with lentils for gentle gut-friendly meals

Easy Recipe Family Friendly Batch Cooking
92%

General Gut Health Match

This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.

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Recipe description

This dish pairs tender lentils with bell peppers for a comforting, fiber-rich meal. The combination adds plant-based protein, steady energy, and a mix of soluble and insoluble fibers that support regular digestion and a diverse plant-based diet. Lentils offer gentle prebiotic fiber to nourish beneficial gut bacteria, while bell peppers contribute polyphenols and color. Easy to customize with herbs and spices for flavor, this stuffing-friendly dish fits into balanced daily meals and supports mindful eating around fiber and gut health.

July 23, 2026
Stuffed bell peppers with lentils
Prep 20 min Cook 55 min Medium

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Why this recipe fits you

  • Rich in fiber from lentils and vegetables to support gut health.
  • Includes a variety of plant-based ingredients and polyphenol-rich herbs and spices.
  • Balanced with plant protein, healthy fats, and slow-release carbohydrates.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
80
🧬 Diversity support
75
🛡️ Inflammation support
82
🫧 Fermentation support
10
⚖️ Blood sugar stability
80

Ingredients

Bell Pepper
4 piece
Bell Pepper
Lentils
200 gram
Lentils
Onion
1 piece
Onion
Garlic
2 clove
Garlic
Oil, olive
2 tablespoon
Oil, olive
Tomato, paste
2 tablespoon
Tomato, paste
Vegetable broth
250 ml
Dried oregano
1 teaspoon
Paprika powder
1 teaspoon
Ground cumin
0.5 teaspoon
Salt
0.5 teaspoon
Salt
Pepper
0.25 teaspoon
Pepper
Basil
2 tablespoon
Basil

Instructions

1

Preheat oven to 200°C (400°F). Cut bell peppers in half lengthwise and remove seeds and membranes.

2

Rinse lentils under cold water. Finely chop onion and mince garlic.

3

Heat olive oil in a pan over medium heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook for 1 more minute.

4

Add tomato paste, paprika powder, cumin, and oregano to the pan. Stir for 1 minute until fragrant.

5

Add lentils to the pan and stir to combine. Pour in vegetable broth, bring to a simmer, then reduce heat. Cover and cook for 20-25 minutes until lentils are tender and liquid is absorbed.

6

Season the lentil mixture with salt and pepper. Stir in fresh basil. If mixture is too dry, add a little water or broth.

7

Place bell pepper halves in a baking dish. Fill each pepper half with the lentil mixture. Lightly drizzle with olive oil.

8

Bake for 25-30 minutes until bell peppers are tender and slightly charred on edges. Serve warm.

Nutrition

520 kcal Calories
25 g Protein
52 g Carbohydrates
11 g Fiber
6 g Sugar
13 g Fat
2 g Saturated fat
1.5 g Salt

FAQ

Is this recipe suitable for vegetarians or vegans?
Yes—it's vegetarian, and vegan as written if you use a plant-based vegetable broth.
How many servings does this make?
2 servings.
Can I freeze leftovers?
Yes. Refrigerate for 3–4 days or freeze for up to 3 months; reheat until steaming hot.
Can I substitute lentils or add grains?
You can use brown or green lentils; or mix in cooked quinoa or rice for bulk.
Is this gluten-free?
Yes, as written, provided the broth is gluten-free.
How spicy is it, and how can I adjust the heat?
It's mild to moderately spiced. Reduce paprika and cumin to lessen heat, or omit hot spices; add red pepper flakes if you want more heat.
Can I prep this in advance?
Yes. The filling can be made up to 1 day ahead; refrigerate and fill the peppers just before baking.
Is this dish high in fiber and protein?
Lentils provide plant-based protein and fiber; peppers add extra fiber. It's a good plant-based fiber and protein source.
How should I reheat and serve?
Reheat in the oven or microwave until hot; serve warm, optionally with fresh herbs.

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