1 piece (medium) of Lentil rice stuffed pepper (220 g) has 277 calories. That works out to 126 calories per 100 g. It contains 44.2 g of carbs, 9.7 g of protein, 7.7 g of fat and 7.9 g of fiber. Its 56.1 mg of Vitamin C covers 62% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

What is Lentil rice stuffed pepper?

Lentil rice stuffed pepper is a home-style dish made by filling peppers with a mixture of rice and lentils and cooking them until tender. It fits naturally into Turkish cooking, where stuffed vegetables are served both as part of a shared meal and as a satisfying main course. The filling may also include onion, herbs or spices, depending on the cook and region.

The pepper softens as it cooks, while rice gives the filling a tender, lightly textured bite and lentils make it more substantial. Serve it warm with yoghurt or alongside a fresh salad; it also works well as a meat-free centrepiece. Lentils contribute plant protein and fibre, making this a filling option for vegetarian or vegan meals. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.

Lentil rice stuffed pepper Nutrition Facts

Selected: 100 g

126

KCAL / 100G

Carbs

20.1g

· 7% DV

Protein

4.4g

· 9% DV

Fat

3.5g

· 4% DV

Fiber

3.6g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 14% · Fat 24%

Lentil rice stuffed pepper Vitamins & Minerals

Vitamins

Vitamin C

25.5mg · 28% DV

0.19mg · 11% DV

Folate

43µg · 11% DV

0.09mg · 8% DV

Minerals

Phosphorus

91mg · 13% DV

Zinc

1mg · 9% DV

Sodium

215mg · 9% DV

Selenium

4.8µg · 9% DV

How Nutritious Is Lentil rice stuffed pepper?

Nutrient density

High

67/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lentil rice stuffed pepper Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil rice stuffed pepper

To burn the 126 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil rice stuffed pepper Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lentil rice stuffed pepper Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil rice stuffed pepper Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Lentil rice stuffed pepper Fat Profile

SATURATED

0.48g

MONOUNSATURATED

2.05g

POLYUNSATURATED

0.63g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

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Frequently Asked Questions About Lentil rice stuffed pepper

How do you make lentil rice stuffed peppers?

To make lentil rice stuffed peppers, fill bell peppers with a mixture of rice, lentils, onion, tomato paste, herbs, and seasoning, then cook until tender. Leave room at the top of each pepper so the rice can expand, and add enough liquid for the filling to cook through.

Which lentils work best in lentil rice stuffed peppers?

Green or brown lentils work especially well in lentil rice stuffed peppers because they tend to hold their shape. Red lentils soften much faster and can make the filling mushy, so use them only if you prefer a softer, more cohesive texture.

Do you need to cook the lentils before making lentil rice stuffed peppers?

It depends on the lentil variety and how long the peppers will cook. Partially cooking firm green or brown lentils helps them finish at the same time as the rice; if the lentils are already fully cooked, reduce the liquid in the filling.

What kind of peppers are best for lentil rice stuffed peppers?

Choose firm, evenly sized bell peppers that can stand upright, with unblemished skin and a flat base. Smaller peppers are easier to fill and serve, while very thin-walled peppers can collapse before the rice and lentils are tender.

Why does the filling in lentil rice stuffed peppers turn out dry?

The filling in lentil rice stuffed peppers usually dries out when it does not have enough cooking liquid or the pot is left uncovered for too long. Keep the peppers covered as they cook and check that liquid remains in the bottom of the pot.

Can lentil rice stuffed peppers be baked instead of cooked on the stovetop?

Yes, lentil rice stuffed peppers can be baked in a covered dish with a little liquid around them. Covering the dish helps the rice and lentils steam; uncover it near the end if you want the pepper tops to brown slightly.

Can you prepare lentil rice stuffed peppers ahead of time?

Yes, you can prepare lentil rice stuffed peppers ahead by mixing the filling and refrigerating it separately, or by stuffing the peppers and cooking them later. Keep the filling chilled, and add a little liquid if the rice has absorbed moisture before cooking.

What should you serve with lentil rice stuffed peppers?

Serve lentil rice stuffed peppers with a crisp salad, plain yogurt, or a tangy cucumber dip. Because the filling already includes rice and lentils, a lighter side usually balances the meal better than another large grain-based dish.

How long do leftover lentil rice stuffed peppers keep in the fridge?

Store leftover lentil rice stuffed peppers in a covered container in the refrigerator once they have cooled. Eat them within a few days and reheat only the portion you plan to serve, rather than repeatedly warming and cooling the whole batch.

Can you freeze lentil rice stuffed peppers?

Yes, cooked lentil rice stuffed peppers can be frozen in an airtight container once cooled. Thaw them in the refrigerator and reheat until hot throughout; the peppers may be softer after freezing, but the filling remains suitable for a make-ahead meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026