Mediterranean Feta, Lentil & Wild Rice Stuffed Peppers

Sweet bell peppers filled with a mild Mediterranean mixture of green lentils, wild rice, tomatoes, onion and garlic, topped with crumbled Feta and parsley for a light dinner for two with a slow blood sugar response.

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
  • 100 g Light Feta, crumbled
  • 2 tbsp fresh parsley, chopped
  • Salt
  • Black pepper
  • 2 tbsp low-fat plain yogurt, optional for serving

Instructions

  1. Preheat the oven to 190°C.
  2. Cut the bell peppers in half lengthwise, remove the seeds and place them cut-side up in a baking dish. Add a small splash of water to the dish and bake for 10 minutes.
  3. Cook the wild rice in lightly salted water until tender, about 35 to 45 minutes, then drain well.
  4. Cook the lentils until just tender, about 18 to 25 minutes, then drain and let them steam-dry for 2 minutes.
  5. Meanwhile, heat the olive oil in a nonstick pan and cook the onion for 5 minutes until soft. Add the garlic and cook for 30 seconds.
  6. Stir in the diced tomatoes, tomato paste, oregano, a little salt and black pepper. Simmer for 5 minutes until slightly thickened.
  7. Add the cooked wild rice and lentils to the pan and mix well. Taste and adjust the seasoning carefully.
  8. Spoon the filling into the pepper halves and bake for 15 minutes.
  9. Sprinkle the Light Feta over the top and bake for 5 more minutes until just warmed through.
  10. Finish with chopped parsley and serve with low-fat yogurt if desired.

Notes

This updated version keeps the dish simple, mild and filling without feeling heavy. Using Light Feta lowers the fat a little while still giving a salty, creamy finish.

Recipe Variations

  • Use thyme instead of oregano for a slightly softer herbal note.
  • Stir in a handful of chopped spinach before filling the peppers.
  • Replace part of the Feta with low-fat cottage cheese for an even lighter version.
  • Add chopped olives in a small amount for extra Mediterranean flavor.

Calories Estimate

Portion Estimated Calories
1 of 2 portions Approx. 430 to 480 kcal

Why This Meal Is Good For You

This meal is rich in fiber from the lentils, wild rice and peppers, which helps support a slower rise in blood sugar and keeps you full longer. Tomatoes and peppers provide antioxidants such as lycopene and vitamin C, which may support skin health, the immune system and long-term cell protection. Lentils add plant protein, iron and folate, which are useful for steady energy and overall health. Using Light Feta and optional low-fat yogurt keeps the meal satisfying while staying relatively light.