Quick Recipe Version (TL;DR)
Quick Ingredients
- 4 large bell peppers
- 1/2 cup dried brown or green lentils
- 1/2 cup long-grain white rice
- 3 cups water or vegetable broth (for cooking lentils and rice)
- 3 tbsp extra-virgin olive oil, divided
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1/4 tsp crushed red pepper flakes (optional)
- 1/2 cup canned crushed tomatoes
- 1/4 cup sun-dried tomatoes in oil, drained and chopped
- 1/3 cup pitted Kalamata olives, chopped
- 1/4 cup chopped fresh parsley
- Zest and juice of 1 lemon
- Salt and black pepper
- 1/4 cup crumbled feta (optional, for topping)
Do This
- 1. Cook lentils in simmering water until just tender, 20–25 minutes; drain. Cook rice in a separate pot until fluffy, about 15 minutes; rest 5 minutes.
- 2. Preheat oven to 400°F (200°C). Halve and deseed bell peppers, brush with 1 tbsp olive oil, season with salt and pepper, and roast cut side down on a baking dish for 10 minutes.
- 3. While peppers roast, sauté onion in 2 tbsp olive oil until soft, then add garlic, oregano, cumin, and red pepper flakes; cook until fragrant.
- 4. Stir in crushed tomatoes, sun-dried tomatoes, olives, cooked rice, lentils, parsley, lemon zest, and lemon juice. Season to taste with salt and pepper.
- 5. Turn peppers cut side up, tightly pack with the filling, and pour 1/2 cup water or broth into the baking dish around them.
- 6. Cover with foil and bake 20 minutes, then uncover, sprinkle with feta (if using), and bake 10–15 minutes more, until peppers are very tender and tops are lightly golden.
- 7. Rest 5–10 minutes, garnish with extra parsley and a drizzle of olive oil, and serve with lemon wedges.
Why You’ll Love This Recipe
- Hearty and satisfying, packed with protein-rich lentils and fluffy rice.
- Big Mediterranean flavors from olives, sun-dried tomatoes, lemon, and oregano.
- Naturally vegetarian and easy to make vegan by skipping the feta.
- Great for meal prep: reheats beautifully and tastes even better the next day.
Grocery List
- Produce: 4 large bell peppers, 1 small onion, 3 cloves garlic, 1 lemon, fresh parsley
- Dairy: Feta cheese (optional)
- Pantry: Dried brown or green lentils, long-grain white rice, extra-virgin olive oil, canned crushed tomatoes, sun-dried tomatoes in oil, pitted Kalamata olives, dried oregano, ground cumin, crushed red pepper flakes, salt, black pepper, vegetable broth or water
Full Ingredients
For the peppers
- 4 large bell peppers (any colors you like)
- 1 tbsp extra-virgin olive oil
- 1/4 tsp fine sea salt
- 1/8 tsp freshly ground black pepper
For the Mediterranean filling
- 1/2 cup dried brown or green lentils, rinsed
- 1/2 cup long-grain white rice, rinsed (see Pro Tips for using brown rice)
- 3 cups water or vegetable broth, divided (about 1 1/2 cups for lentils, 1 1/2 cups for rice)
- 2 tbsp extra-virgin olive oil
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1/4 tsp crushed red pepper flakes (optional, for gentle heat)
- 1/2 cup canned crushed tomatoes (or tomato passata)
- 1/4 cup sun-dried tomatoes in oil, drained and finely chopped
- 1/3 cup pitted Kalamata olives, chopped
- 1/4 cup finely chopped fresh parsley (plus extra for garnish)
- Zest of 1 lemon (about 1 tsp, packed)
- 2 tbsp fresh lemon juice
- 3/4 tsp fine sea salt, or to taste (you may need less if olives and sun-dried tomatoes are very salty)
- 1/4 tsp freshly ground black pepper, or to taste
For baking and serving
- 1/2 cup water or vegetable broth (to pour into baking dish)
- 1 tbsp extra-virgin olive oil, for drizzling after baking
- 1/4 cup crumbled feta cheese (optional, for topping; use a plant-based feta if desired)
- Extra chopped fresh parsley, for garnish
- Lemon wedges, for serving
Step-by-Step Instructions
Step 1: Cook the lentils and rice
Rinse the lentils under cool running water and pick out any tiny stones or debris. Place them in a small saucepan with 1 1/2 cups water or vegetable broth. Bring to a boil over medium-high heat, then reduce to a gentle simmer. Cook, uncovered, for 20–25 minutes, until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
While the lentils cook, rinse the rice until the water runs mostly clear. In a separate saucepan, combine the rice with 1 1/2 cups water or broth and a pinch of salt. Bring to a boil, then cover, reduce the heat to low, and cook for 15 minutes. Turn off the heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.
Step 2: Prep and pre-bake the peppers
Preheat your oven to 400°F (200°C). Lightly oil a baking dish that will hold the pepper halves snugly in a single layer.
Slice each bell pepper in half from top to bottom, keeping the stem attached if possible (it looks pretty and helps hold the shape). Remove the seeds and white membranes. Place the halves cut side up in the baking dish. Brush or drizzle with 1 tbsp olive oil and season with 1/4 tsp salt and 1/8 tsp black pepper.
Flip the peppers cut side down and bake for 10 minutes. This quick pre-bake helps the peppers turn beautifully tender later. Remove from the oven and carefully flip them cut side up again. Leave the oven on.
Step 3: Sauté the aromatics
While the peppers pre-bake, warm 2 tbsp olive oil in a large skillet over medium heat. Add the chopped onion and cook, stirring occasionally, until soft and translucent, about 5–7 minutes.
Add the minced garlic, dried oregano, ground cumin, and crushed red pepper flakes (if using). Cook for 1–2 minutes, stirring frequently, until the garlic smells fragrant and the spices are lightly toasted. Do not let the garlic brown deeply, or it can turn bitter; lower the heat slightly if needed.
Step 4: Build the Mediterranean filling
Stir the crushed tomatoes into the skillet and bring to a gentle simmer. Add the chopped sun-dried tomatoes and chopped olives, stirring to combine. Let this mixture cook for 2–3 minutes so the flavors meld.
Add the cooked lentils and fluffy rice to the skillet. Use a spatula to fold everything together until evenly combined and coated with the tomato mixture. Stir in the 1/4 cup chopped parsley, lemon zest, and lemon juice.
Taste the filling and season with 3/4 tsp salt and 1/4 tsp black pepper, adjusting to your liking. Remember that the olives, sun-dried tomatoes, and (if using later) feta all add saltiness, so season gradually. The filling should taste bright, savory, and well-seasoned at this point.
Step 5: Stuff the peppers and add baking liquid
Spoon the warm filling into each pepper half, packing it in gently and mounding it slightly above the rim. Divide the mixture evenly so every pepper is generously filled.
Once stuffed, pour 1/2 cup water or vegetable broth into the bottom of the baking dish around the peppers (not over the tops). This liquid will create steam, helping the peppers become meltingly tender without drying out.
Cover the baking dish tightly with aluminum foil, making sure there are no large gaps where steam can escape.
Step 6: Bake until tender and lightly golden
Return the covered baking dish to the 400°F (200°C) oven. Bake for 20 minutes, then carefully remove the foil (beware of hot steam). If using feta, sprinkle it evenly over the tops of the stuffed peppers.
Continue baking, uncovered, for another 10–15 minutes, until the peppers are very tender when pierced with the tip of a knife and the tops of the filling are slightly browned in spots. The liquid in the bottom of the dish should be mostly absorbed or reduced.
Step 7: Rest, garnish, and serve
Remove the peppers from the oven and let them rest for 5–10 minutes. This short rest helps the filling set up slightly, making the peppers easier to serve without falling apart.
Drizzle the tops with the remaining 1 tbsp olive oil and scatter over a bit more chopped fresh parsley. Serve warm, with lemon wedges on the side for squeezing over each portion. These peppers are delicious on their own or alongside a crisp green salad or some tangy yogurt.
Pro Tips
- Choose sturdy peppers: Look for large, thick-walled bell peppers so they hold their shape during baking and can handle a generous amount of filling.
- Do not overcook the lentils: Lentils should be tender but not mushy before they go into the filling. Slightly firm lentils will keep a pleasant texture after baking.
- Adjust salt carefully: Kalamata olives and sun-dried tomatoes are naturally salty, and feta adds even more. Always taste the filling before adding more salt.
- Using brown rice: If you prefer brown rice, cook it according to package directions before adding to the filling. It usually takes longer and more liquid than white rice, so plan ahead.
- Make it your own: Feel free to add a handful of toasted pine nuts, extra herbs (like basil or mint), or a spoonful of harissa for a spicier kick.
Variations
- Vegan version: Simply omit the feta or use a plant-based feta-style cheese. Everything else in the recipe is naturally vegan.
- Quinoa swap: Replace the rice with an equal amount of cooked quinoa for an extra protein boost and a slightly nutty flavor.
- Extra-cheesy: Stir 1/4 cup crumbled feta directly into the filling before stuffing the peppers, then add more feta on top before the final bake.
Storage & Make-Ahead
Let the stuffed peppers cool to room temperature, then transfer them to an airtight container. Refrigerate for up to 4 days. Reheat individual portions in the microwave until hot, or place peppers in a covered baking dish and warm in a 350°F (175°C) oven for 15–20 minutes.
The filling can be made up to 2 days ahead and stored in the refrigerator; stuff and bake the peppers when you are ready to serve. You can also freeze baked stuffed peppers: cool completely, wrap each pepper tightly, and freeze for up to 2 months. Thaw overnight in the refrigerator and reheat in the oven until heated through.
Nutrition (per serving)
Approximate values for one serving (2 stuffed pepper halves, without feta): about 330–360 calories, 11–13 g protein, 45–50 g carbohydrates, 10–13 g fat, and 7–9 g fiber. Sodium will vary depending on your broth, olives, sun-dried tomatoes, and whether you add feta.
