Low-Calorie, Big Portions: Red Pepper and Lentil Bake

By Leta Shy

Updated on 2/5/2018 at 5:00 PM

POPSUGAR Photography | Leta Shy
POPSUGAR Photography | Leta Shy

High in vitamin A, vitamin C, and fiber, red bell peppers make a perfect accompaniment to protein-rich lentils in this low-calorie recipe. Even better news? You'll be surprised at how large an under-250-calorie portion of this cheesy red pepper and lentil bake really is. Make a batch of this dish ahead of time and reheat throughout the week for a quick evening meal.

Red Pepper and Lentil Bake

Adapted from The 5:2 Bikini Diet

INGREDIENTS

    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 garlic clove, peeled and finely chopped
    • 1/2 cup lentils, such as Puy or green
    • 2 1/2 cups low-sodium, organic vegetable broth
    • 4 red bell peppers, deseeded and chopped
    • 1 large cooking apple such as Granny Smith or McIntosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • 1/4 cup white wine
    • 14 ounces canned chopped tomatoes
    • 1 ounce shredded cheddar cheese
    • 1/3 ounce shredded parmesan cheese
    • Salt and pepper to taste

    INSTRUCTIONS

    1. Preheat the oven to 350 degrees.

    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and fry for five minutes until the onions are translucent.

    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.

    4. Add the peppers, basil, apple, white wine, and canned tomatoes and mix well.

    5. Transfer the mixture to an oven-proof 9-by-13 baking dish and sprinkle cheese on top. Cook in oven for 30 minutes.

    6. Serve immediately, or freeze remaining portions in individual servings.

    Notes

    The original recipe calls for eight red bell peppers; I halved the amount and increased the amount of lentils by a little bit, but feel free to play with the ratio to your liking.