Lentil and Couscous Stuffed Peppers with Feta
Roasted bell peppers filled with a hearty blend of brown lentils, toasted Israeli couscous, fresh herbs, and tangy feta cheese. This Mediterranean-inspired dish balances earthy legumes with bright citrus and aromatic basil, creating a satisfying vegetarian main course. Ideal for weeknight dinners or meal prep, it showcases how simple ingredients transform into a complete, protein-rich meal. The combination of textures from tender lentils and chewy couscous makes this version distinctive.
Ingredients
- 4 cups low-sodium vegetable broth
- 1 cup dried brown lentilsgreen lentils1:1vegetarian
source-approved alternative
- 3 teaspoons olive oil
- 1 cup white onion, minced
- 2 cloves garlic, minced
- 1 cup dried Israeli couscous
- 4 whole bell peppers
- ½ cup fresh basil, chopped(optional)
- ½ cup feta, crumbled(optional)
- ½ cup fresh parsley, chopped
- ¼ cup Kalamata olives(optional)
- 2 tablespoons fresh lemon juice
- salt
- freshly ground black pepper
Instructions
- 1
Preheat oven to 572°F.
- 2
Bring vegetable broth and lentils to boil in a medium saucepan over medium-high heat, then reduce to low, cover, and cook until tender, about 30 minutes.
- 3
While lentils cook, heat 2 teaspoons olive oil in a separate saucepan over medium heat and cook onion and garlic until onion is translucent, about 5 minutes.
- 4
Stir couscous into onion mixture and cook, stirring often, until toasted and golden, 1 to 2 minutes.
- 5
Add 2 cups hot water, bring to boil, reduce heat to low, cover, and cook until couscous is tender, about 12 minutes.
- 6
Halve peppers vertically and remove seeds and membranes.
- 7
Rub peppers with remaining 1 teaspoon olive oil and place on baking sheet.
- 8
Roast peppers until tender, about 20 minutes.
- 9
Combine cooked lentils and couscous in a large bowl with basil, feta, parsley, olives, lemon juice, salt, and pepper.
- 10
Divide filling among pepper halves and garnish with additional basil and feta.
Tips
Toast the couscous in the onion-oil mixture until golden to develop nutty depth and prevent mushiness during cooking.
Prep peppers horizontally in half for maximum cavity space and stable presentation on the baking sheet.
Make the lentil and couscous mixture while peppers roast, then combine just before serving for optimal texture control.
Good to Know
Cover and refrigerate up to 4 days. Reheat at 160C for 15 minutes until warmed through.
Prepare filling up to 1 day ahead and store separately. Roast peppers same day before filling.
Serve warm or at room temperature with lemon wedges and additional fresh herbs on the side.
Common Mistakes
Do not skip toasting the couscous to avoid gummy, overcooked texture.
Do not overstuff peppers to avoid uneven cooking and mixture spilling during roasting.
Do not exceed 300C oven temperature to avoid charred pepper exteriors before filling cooks through.
Substitutions
FAQ
Can I make these ahead and freeze them?
Assemble filled peppers on a baking sheet, freeze uncovered for 4 hours, then transfer to an airtight container for up to 3 months. Thaw overnight and roast as directed, adding 5-10 minutes to cooking time.
What if I do not have Israeli couscous?
Use pearl couscous or regular couscous in a 1:1 ratio, reducing water to 1.5 cups and cooking time to 8 minutes for regular couscous to prevent mushiness.
How long will leftover stuffed peppers keep in the fridge?
Store covered peppers for up to 4 days. Reheat gently at 160C for 15 minutes until warmed through, or enjoy cold as a salad-like dish.