recipes3 min read

Lentil and Farro Bell Peppers

2026-03-07

#vegetarian#high-fiber#meal-prep#gut-friendly#mediterranean#lunch#dinner

Lentil and Farro Bell Peppers

A hearty vegetarian bowl combining nutty lentils and farro with colorful bell peppers, kale, and tangy feta—perfect for meal prep.

2026-03-07 • 3 min read

Prep Time
10 min
Cook Time
35 min
Servings
2

Nutrition (per serving)

Calories: 285
Protein: 14g
Carbs: 32g
Fat: 12g

* Nutritional values are estimates

Ingredients

  • 2 bell peppers, red or orange, diced
  • 1/4 cup dried lentils (green or brown)
  • 1/4 cup farro
  • 2 tbsp olive oil
  • 2 cups kale leaves, chopped
  • 1/4 cup fresh parsley, chopped
  • 1 cup feta cheese, crumbled
  • 1/4 cup dried cranberries, unsweetened
  • 1 lemon
  • 2 tbsp green onions, minced

Instructions

  1. Prepare lentils and farro per package directions. Start with the lentils and then add the farro to the same pot when the appropriate amount of time is left to cook the farro. When done, drain the cooked lentils and farro and transfer to a large mixing bowl.
  2. While the lentils and farro are cooking, heat olive oil over medium-high heat in a pan.
  3. Cook the green onions for about 2 minutes until softened.
  4. Add the kale and diced bell peppers and cook for another 2 to 3 minutes, until al dente on the peppers. Don't overcook.
  5. Transfer the vegetable mixture to the mixing bowl with the lentils and farro.
  6. Add the fresh parsley, crumbled feta cheese, and dried cranberries.
  7. Combine all ingredients and toss gently.
  8. Top with lemon zest and juice if tolerated.
  9. Spoon the mixture into bowls for serving.
Tags: vegetarian, high-fiber, meal-prep, gut-friendly, mediterranean, lunch, dinner
Recipe adapted from: MyMagazine.us

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
10 min
🔥
Cook Time
35 min
🍽️
Servings
2

Nutrition per Serving

285
calories
14g
protein
32g
carbs
12g
fat

* Nutritional values are estimates

Ingredients

  • ✓2 bell peppers, red or orange, diced
  • ✓1/4 cup dried lentils (green or brown)
  • ✓1/4 cup farro
  • ✓2 tbsp olive oil
  • ✓2 cups kale leaves, chopped
  • ✓1/4 cup fresh parsley, chopped
  • ✓1 cup feta cheese, crumbled
  • ✓1/4 cup dried cranberries, unsweetened
  • ✓1 lemon
  • ✓2 tbsp green onions, minced

Instructions

  1. 1Prepare lentils and farro per package directions. Start with the lentils and then add the farro to the same pot when the appropriate amount of time is left to cook the farro. When done, drain the cooked lentils and farro and transfer to a large mixing bowl.
  2. 2While the lentils and farro are cooking, heat olive oil over medium-high heat in a pan.
  3. 3Cook the green onions for about 2 minutes until softened.
  4. 4Add the kale and diced bell peppers and cook for another 2 to 3 minutes, until al dente on the peppers. Don't overcook.
  5. 5Transfer the vegetable mixture to the mixing bowl with the lentils and farro.
  6. 6Add the fresh parsley, crumbled feta cheese, and dried cranberries.
  7. 7Combine all ingredients and toss gently.
  8. 8Top with lemon zest and juice if tolerated.
  9. 9Spoon the mixture into bowls for serving.

Recipe adapted from: MyMagazine.us

Why This Recipe Works

This hearty grain and legume bowl combines the nutty flavors of lentils and farro with colorful vegetables, creating a satisfying meal that's both filling and easy to digest. The combination provides complete protein while being gentle on the stomach.

Health Benefits

  • High fiber: Lentils and farro provide soluble and insoluble fiber for gut health
  • Complete protein: Grains and legumes combine to deliver all essential amino acids
  • Rich in vitamins: Kale and bell peppers provide vitamins A, C, and K
  • Heart-healthy: Farro contains magnesium for cardiovascular support
  • Slow-burning energy: Complex carbs keep you satisfied longer

Ingredient Notes

  • Lentils: Green or brown lentils hold their shape better than red lentils
  • Farro: An ancient grain with a chewy texture and nutty flavor
  • Bell peppers: Red and orange are sweeter and more digestible than green
  • Feta: Adds tangy flavor and creamy texture
  • Dried cranberries: Choose unsweetened to avoid added sugar

Cooking Tips

  • Don't overcook vegetables: Keep peppers crisp for better texture and nutrients
  • Cook grains together: Time it so farro joins lentils in the same pot
  • Drain well: Excess water will make the dish soggy
  • Add feta last: Gentle mixing prevents it from breaking down too much
  • Skip lemon if needed: Omit if citrus triggers reflux

Meal Prep Tips

  • Make a large batch on Sunday for easy weekday lunches
  • Store in individual containers for grab-and-go meals
  • Keeps in the refrigerator for up to 4 days
  • Add fresh greens or avocado when serving for extra nutrition
  • Can be served warm or cold

Modifications

  • Vegan option: Omit feta or substitute with vegan cheese
  • Different grains: Swap farro for quinoa, bulgur, or brown rice
  • Add protein: Top with grilled chicken or salmon for extra protein
  • Swap greens: Use spinach or Swiss chard instead of kale
  • Extra crunch: Add toasted pine nuts or slivered almonds
  • Different dried fruit: Try golden raisins or chopped apricots

Serving Suggestions

  • Serve as a main dish for lunch or dinner
  • Pack as a portable meal for work or picnics
  • Serve alongside grilled protein for a heartier meal
  • Add a drizzle of garlic-infused olive oil for extra flavor
  • Pair with a simple cucumber salad