Stuffed Peppers – a plant-based recipe

Photo courtesy

In my last post, the issue of ultra-processed plant-based foods was on the table.  Somehow these foods are getting an undeserved health halo and it’s time to recognize them for what they are. While there are commercial products available in the marketplace that would measure up to a homemade plant-based dish as a healthy choice, if you’re not very familiar with meatless cooking, why not start now? Contrary to popular thinking, you don’t needs loads of prep time to prepare plant-based dishes.

Here’s one from with a prep time of just 15 minutes. While the recipe calls for butter, feel free to use canola or olive oil as a substitute.Use gluten-free bread, if you require a gluten-free diet.

Stuffed Peppers

Makes 8 servings

½ cup red onion, small dice
½ cup leek, small dice
1 Tbsp fresh thyme, chopped
1 Tbsp butter, unsalted
1 cup button mushrooms, small dice
1 cup canned lentils, rinsed and drained
¼ cup white wine
5½ cups rye bread, small cubes
¼ cup vegetable stock (prepared)
dash sea salt
dash ground black pepper
8 (whole) small red peppers, seeded (or 4 large peppers, seeded, halved lengthwise), keep trimmings
2 tbsp canola oil

Prepare all ingredients as indicated. Preheat oven to 350˚F. In a pan, sauté onion, leek, thyme, and trimmings from the red pepper with butter until lightly golden. Add mushrooms and cook until lightly brown. Add lentils and deglaze with wine. Remove from stove.

In a bowl, combine bread, sautéed mixture, stock, and a dash of salt and pepper. Feel free to add a little more stock for additional moistness, if desired. In a separate bowl, toss whole peppers with oil to coat and lightly season with salt and pepper. Stand peppers upright and stuff with prepared mixture. Bake for 35-40 minutes or until peppers are tender and the tops are golden.

Nutrition information per ½ pepper serving:
• Calories: 220
• Protein: 7 grams
• Fat: 8 grams
• Saturated fat: 1 gram
• Carbohydrate: 32 grams
• Dietary fibre: 5 grams
• Sodium: 390 milligrams

Tags: , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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6 Comments on “Stuffed Peppers – a plant-based recipe”

  1. Julia
    January 18, 2019 at 3:28 pm #

    Is this recipe good for dinner?

    • Julia
      January 18, 2019 at 3:29 pm #

      Or lunch?

      • January 18, 2019 at 3:44 pm #

        Absolutely – great for either one. Since it makes 8 servings, if you don’t have a large family, then enjoy the leftovers.

  2. New Media Works
    February 4, 2019 at 11:59 am #

    Reblogged this on Deli City and commented:
    Gluten-free, Lentils, Plant-based, Pulses, Spotlight, Vegetarian

  3. May 23, 2019 at 1:19 pm #

    Yummy! Need to try these!

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