Lentil-and-Sausage-Stuffed Peppers

Yield: 6 servings (serving size: 2 pepper halves)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 292
  • Calories from fat: 30%
  • Fat: 9.7g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 2.7g
  • Protein: 19.2g
  • Carbohydrate: 33.7g
  • Fiber: 4.3g
  • Cholesterol: 48mg
  • Iron: 4mg
  • Sodium: 541mg
  • Calcium: 211mg

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

Preparation

  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.
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