Why You’ll Love This Recipe
This dish is not only a delicious take on stuffed peppers but also super versatile. It’s vegan, gluten-free, nut-free, soy-free, and oil-free, making it a great option for those with dietary restrictions. Plus, it’s high in protein and low in fat, offering a healthy and hearty meal. The combination of brown rice, lentils, and vegetables brings a delicious depth of flavor while remaining light and satisfying. It’s an ideal choice for meal prep, as it stores well and can be frozen for later use.
Ingredients
- 1 medium onion, chopped
- 2 bell peppers, chopped (I used one red and one green)
- 2 to 3 cloves of garlic, minced
- ½ tsp black pepper
- ½ tsp crushed red pepper
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 can (14.5 oz) fire-roasted diced tomatoes (or regular diced tomatoes)
- 2 cups low-sodium vegetable broth
- 1 cup brown rice
- 1 cup red lentils
- Fresh parsley (or basil) for garnish
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat a large pot over medium heat. Add chopped onion and dry sauté for 4 to 5 minutes until slightly browned.
- Add chopped bell peppers and garlic, cooking for an additional 2 to 3 minutes. If veggies start to stick, add a splash of water.
- Stir in black pepper, crushed red pepper, garlic powder, Italian seasoning, and fennel seeds. Cook for another minute until fragrant.
- Add diced tomatoes and vegetable broth. Stir in brown rice and red lentils.
- Bring the stew to a gentle boil, then reduce the heat to low and simmer partially covered for about 35 minutes, or until the rice and lentils are cooked.
- Garnish with fresh parsley or basil and serve.
Servings and Timing
- Servings: 4
- Prep time: 10 minutes
- Cook time: 35 minutes
- Total time: 45 minutes
Variations
- You can switch out the brown rice for quinoa for a lighter grain.
- Add some sautéed mushrooms for extra texture and flavor.
- For a spicier kick, increase the amount of crushed red pepper or add a fresh chili.
Storage/Reheating
- Store leftovers in an airtight container in the fridge for up to 4 days.
- For longer storage, portion into meal prep containers and freeze for up to 4 months.
- To reheat, simply microwave until hot, or warm in a pot over low heat with a splash of water to prevent drying out.
FAQs
How can I make this dish spicier?
You can increase the amount of crushed red pepper or add fresh chopped chili peppers to the recipe for more heat.
Can I use a different type of rice?
Yes, you can substitute the brown rice with white rice, quinoa, or even couscous.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as it uses brown rice and lentils instead of wheat-based products.
Can I use canned lentils instead of dried?
Yes, you can substitute canned lentils, but be sure to reduce the cooking time accordingly.
How do I make this more filling?
You can add extra vegetables such as spinach or zucchini, or top the dish with avocado for added richness.
Can I freeze this recipe?
Yes, this recipe freezes well. Just store it in a freezer-safe container for up to 4 months.
How do I know when the lentils are cooked?
The lentils should be tender and have absorbed most of the liquid. If there is still liquid in the pot, let it cook for a few more minutes.
Can I use fresh tomatoes instead of canned?
Yes, fresh tomatoes can be used, but you may need to cook them longer to get a similar texture and flavor to canned fire-roasted tomatoes.
What can I serve with this dish?
This dish can be enjoyed on its own or served with a side of fresh salad, crusty bread, or roasted vegetables.
Can I make this recipe in a slow cooker?
Yes, you can make this in a slow cooker. Just add all the ingredients and cook on low for about 6 hours, or until the rice and lentils are tender.
Conclusion
The One Pot Deconstructed Stuffed Pepper Bowl is a nutritious and flavorful dish that can be customized to fit your taste preferences. It’s easy to make, full of healthy ingredients, and perfect for meal prep or a quick weeknight dinner. Whether you’re a seasoned vegan or just looking for a hearty plant-based meal, this recipe is sure to become a staple in your kitchen!
One Pot Deconstructed Stuffed Pepper Bowl
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This One Pot Deconstructed Stuffed Pepper Bowl is a healthy, vegan twist on classic stuffed peppers. With a base of brown rice, red lentils, and a variety of flavorful spices, this hearty, protein-packed dish is perfect for meal prep or a quick weeknight dinner. Made in just one pot, it’s also gluten-free, soy-free, and oil-free, making it suitable for various dietary restrictions.
Ingredients
- 1 medium onion, chopped
- 2 bell peppers, chopped (1 red, 1 green)
- 2–3 cloves garlic, minced
- ½ tsp black pepper
- ½ tsp crushed red pepper
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 can (14.5 oz) fire-roasted diced tomatoes (or regular diced tomatoes)
- 2 cups low-sodium vegetable broth
- 1 cup brown rice
- 1 cup red lentils
- Fresh parsley (or basil) for garnish
Instructions
- Sauté the Vegetables: Preheat a large pot over medium heat. Add chopped onion and dry sauté for 4-5 minutes until slightly browned.
- Add Bell Peppers and Garlic: Stir in chopped bell peppers and minced garlic. Cook for another 2-3 minutes, adding a splash of water if veggies start to stick.
- Season: Add black pepper, crushed red pepper, garlic powder, Italian seasoning, and fennel seeds. Cook for 1 minute until fragrant.
- Add Tomatoes and Broth: Stir in diced tomatoes and vegetable broth, then add brown rice and red lentils.
- Simmer: Bring the mixture to a gentle boil, reduce heat to low, and simmer partially covered for 35 minutes, or until the rice and lentils are tender.
- Garnish and Serve: Garnish with fresh parsley or basil and serve.
Notes
- Spice It Up: Increase the crushed red pepper or add a fresh chili for more heat.
- Rice Substitutes: Use quinoa, white rice, or couscous for variety.
- Extra Veggies: Add sautéed mushrooms, spinach, or zucchini for more texture and nutrition.
