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Lentil-and-Sausage-Stuffed Peppers

Yield 6 servings (serving size: 2 pepper halves)

Ingredients

  • 3 red bell peppers
  • 3 yellow bell peppers
  • 3 cups water, divided
  • 1/2 cup dried brown lentils
  • 1/4 teaspoon salt
  • 1/2 cup uncooked long-grain rice
  • 1 cup diced onion
  • 8 ounces basil, pine nut, and chicken sausage, chopped (such as Gerhard's)
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup dried currants or raisins
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon capers
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon black pepper
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese

Nutrition Information

  • calories 292
  • caloriesfromfat 30 %
  • fat 9.7 g
  • satfat 4.2 g
  • monofat 2.4 g
  • polyfat 2.7 g
  • protein 19.2 g
  • carbohydrate 33.7 g
  • fiber 4.3 g
  • cholesterol 48 mg
  • iron 4 mg
  • sodium 541 mg
  • calcium 211 mg

How to Make It

  1. Cut bell peppers in half, keeping stems intact. Discard seeds and membranes. Cook bell peppers in boiling water 5 minutes; drain and set aside.

  2. Combine 2 cups water, lentils, and salt in a saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain and set aside.

  3. Bring 1 cup water to a boil in a medium saucepan; add rice and onion. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Set aside. Place sausage in a small nonstick skillet over medium-high heat; saute until browned.

  4. Preheat oven to 350°.

  5. Combine lentils, rice mixture, sausage, mozzarella, and remaining ingredients except Parmesan in a large bowl. Divide lentil mixture evenly among bell peppers; sprinkle with Parmesan. Place stuffed peppers in an 11 x 7-inch baking dish; cover and bake at 350° for 15 minutes. Uncover and bake an additional 15 minutes.