Description:
A hearty, plant-based entrée made with protein-rich lentils and omega-3-packed walnuts, all nestled in tender bell peppers. This dish is ideal for balancing hormones, thanks to its high content of magnesium, iron, and healthy fats. It’s also great for skin health and digestion.
🕒 Preparation Time:
35 minutes
🔥 Calories:
350 kcal per serving
🍽️ Servings:
2 servings
🏷️ Tags:
Hormone, Omega-3, Plant Protein, Dinner, Skin
📊 Nutrition Highlights:
- Protein: 20g
- Magnesium: 30% Daily Value (DV)
- Iron: 22% DV
🛒 Ingredients:
- 2 large bell peppers (any color, halved and seeds removed)
- ½ cup dry green or brown lentils (or 1½ cups cooked)
- ½ cup chopped walnuts
- 1 tbsp olive oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 1 medium carrot, grated
- 1 tsp cumin
- ½ tsp smoked paprika
- Salt & pepper, to taste
- 2 tbsp chopped parsley (for garnish)
- 1 tbsp lemon juice (optional, for brightness)
👩🍳 Instructions:
- Preheat Oven
Preheat your oven to 375°F (190°C). Lightly grease a small baking dish. - Cook Lentils
If using dry lentils, rinse and cook them in 1½ cups of water for about 20 minutes or until tender but not mushy. Drain and set aside. - Sauté Vegetables
In a skillet, heat olive oil over medium heat. Sauté onions and garlic for 2–3 minutes until fragrant. Add grated carrot and cook for another 3 minutes. - Mix Filling
Add cooked lentils, chopped walnuts, cumin, smoked paprika, salt, and pepper to the skillet. Stir well and cook for 2–3 more minutes. Turn off the heat and stir in lemon juice and parsley. - Stuff the Peppers
Place the pepper halves cut-side up in your baking dish. Spoon the lentil-walnut mixture into each half, packing gently. - Bake
Cover with foil and bake for 20 minutes, then uncover and bake for another 5 minutes to slightly brown the tops. - Garnish & Serve
Top with extra parsley, a drizzle of olive oil, or a dollop of plant-based yogurt if desired.
💡 Tips & Notes:
- Meal Prep Friendly: The filling can be made ahead and refrigerated for up to 3 days.
- Boost the Iron: Squeeze fresh lemon on top to enhance non-heme iron absorption.
- Texture Tip: Toast walnuts lightly in a dry pan before adding for more flavor and crunch.
- Add Variety: Try mixing in chopped kale or spinach to increase phytonutrient content.
