Vibrant bell peppers are filled with a savory mixture of lean ground turkey, nutritious lentils, and aromatic herbs. This is a perfect, well-balanced meal that is both satisfying and heart-healthy.
Ingredients
- 4 large bell peppers (assorted colors)
- 250g lean ground turkey
- 100g dried brown lentils, rinsed
- 400g canned chopped tomatoes, no salt added
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- Freshly ground black pepper to taste
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Instructions
- 1.Preheat your oven to 200°C. Cook the lentils in simmering water for 20-25 minutes until tender, then drain and set aside. Slice the bell peppers in half lengthwise and remove the seeds.
- 2.Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for 1 minute more.
- 3.Add the lean ground turkey to the skillet. Cook, breaking it apart with a spoon, until it's browned, about 6-8 minutes. Drain any excess fat.
- 4.Stir in the cooked lentils, chopped tomatoes, dried oregano, and half of the fresh parsley. Season with black pepper and simmer for 5 minutes for the flavors to combine.
- 5.Arrange the bell pepper halves in a baking dish. Carefully spoon the turkey and lentil filling into each pepper half.
- 6.Pour about 100ml of water into the bottom of the baking dish to create steam. Cover the dish with foil.
- 7.Bake for 25 minutes, then remove the foil and bake for another 10-15 minutes, or until the peppers are tender and the filling is heated through.
- 8.Garnish with the remaining fresh parsley before serving.
Nutrition Information
Why this recipe
This recipe is ideal for a DASH diet as it is low in sodium and rich in potassium from vegetables and lentils. Lean turkey provides protein, while fiber-rich lentils support heart health and blood pressure management, making it a nutritious, balanced meal.
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