Mediterranean Feta, Lentil & Wild Rice Stuffed Peppers

Sweet bell peppers stuffed with a mild Mediterranean mix of green lentils, wild rice, tomatoes, onion and garlic, finished with crumbled Feta and parsley for a light, slow-blood-sugar dinner.

Ingredients

  • 2 large bell peppers, red or yellow
  • 90 g wild rice, uncooked
  • 120 g green or Puy lentils (dry)
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 200 g diced tomatoes (fresh or canned without added sugar)
  • 1 tsp tomato paste
  • 1 tsp dried oregano
  • 1 tbsp olive oil
  • 120 g Feta cheese, crumbled
  • Fresh parsley, chopped
  • Salt and black pepper
  • Optional: 2 tbsp low-fat plain yogurt to serve

Instructions

  1. Preheat oven to 190°C. Cut peppers in half lengthwise, remove seeds, and place cut-side up in a baking dish. Add a splash of water to the bottom of the dish and bake 10 minutes to soften slightly.
  2. Cook wild rice in plenty of lightly salted water until tender (about 35–45 minutes), then drain well.
  3. Cook lentils until just tender (about 18–25 minutes), drain well, and let steam-dry for 2 minutes.
  4. In a nonstick pan, warm olive oil, then sauté onion 5 minutes. Add garlic 30 seconds.
  5. Stir in diced tomatoes, tomato paste, oregano, salt and pepper. Simmer 5 minutes until lightly thickened.
  6. Mix in cooked wild rice and lentils. Taste and adjust salt (go easy because Feta is salty).
  7. Fill each pepper half with the mixture. Bake 15 minutes.
  8. Sprinkle Feta over the peppers and bake 5 more minutes, just until warm. Finish with parsley. Serve with a spoon of low-fat yogurt if you like.

Notes

This version stays mild and not too heavy: lentils + wild rice provide fiber and a slower glucose response, while Feta adds satisfaction without needing a creamy sauce.

Variations

  • Use Light Feta to reduce fat and keep the portion generous.
  • Add chopped spinach and stir it into the hot rice-lentil mix to wilt before stuffing.
  • Swap oregano for dried thyme if you want a slightly different, still mild flavor.
  • Add 1–2 tbsp chopped olives for more Mediterranean character (skip if you want lower salt).

Calories estimate