Baked peppers with lentil and feta filling

Baked peppers with lentil and feta filling: savoury peppers from the oven, stuffed with Puy-style lentils, tomatoes, parsley and sheep's milk feta.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 35 min
• Total time: 50 min
• Calories: 310 kcal per serving
• Protein: 18 g
• Fat: 14 g
• Carbs: 22 g

Ingredients

• 200g pre-cooked Puy-style lentils
• 1 red onion
• 4 large peppers
• 2 tomatoes
• 2 tbsp tomato purée
• 150g sheep's milk feta
• Sea salt
• 2 tbsp olive oil
• Lots of fresh parsley
• 1 tsp dried oregano
• Pepper

Method

You’ll need: oven · baking tray · chopping board · knife · mixing bowl

1. Preheat the oven to 180 °C (160 °C fan) and halve the peppers lengthways. Remove the seeds and set the halves aside.
2. Chop the red onion and tomatoes into small pieces and crumble the feta. Put the Puy-style lentils, onion, tomatoes, tomato purée and some of the feta in a bowl.
3. Chop the parsley and mix it into the lentil mixture with the oregano, olive oil, sea salt and pepper. Stir everything thoroughly until the filling is evenly seasoned.
4. Place the pepper halves on a baking tray and fill them with the lentil mixture. Scatter the rest of the feta over the top.
5. Bake the stuffed peppers at 180 °C for 30–35 min, until they're soft, the skin is slightly wrinkled and the feta has golden brown spots.
6. Serve the peppers hot, ideally with a little fresh parsley on top.

Good to know

An oven dish that's hearty without being heavy. The filling is well seasoned, juicy and just right for an uncomplicated evening.

Swaps

Puy-style lentils → beluga lentils (similar fibre content and a pleasant bite); sheep's milk feta → goat's milk feta (also provides protein and calcium; in pregnancy, made from pasteurised milk); parsley → fresh dill (brings different plant compounds and a fresh flavour); olive oil → avocado oil (mild flavour, mainly monounsaturated fats).

Allergens

Contains milk (feta). Good for many children if mildly seasoned and baked until soft; in pregnancy, feta made from pasteurised milk is the safe choice.

Frequently asked questions

Do Puy-style lentils agree with everyone?

They keep their shape and stay a little firmer than other lentils. Even so, sensitive people sometimes react to the fibre and fermentable carbohydrates they contain.

What's in peppers nutritionally?

Peppers provide plenty of vitamin C, plus carotenoids and various polyphenols. The red colour indicates a higher content of certain plant compounds than in green peppers.

Is sheep's milk feta different from cow's milk cheese?

Sheep's milk feta contains protein and calcium and usually has a slightly different fatty acid pattern from cow's milk cheese. People vary in how well they get on with it.

Why do tomato purée and tomatoes work well together nutritionally?

Both provide lycopene and other plant compounds, among other things. Tomato purée is more concentrated, so even a small amount brings plenty of flavour along with these compounds.

Are onions and parsley just there for flavour?

No, they also provide nutrients and plant compounds. Onions contain sulphur compounds, and parsley vitamin C, vitamin K and some folate, among other things.