Bell peppers: 200 g (2 medium), Green lentils: 50 g (1/4 cup, uncooked), Mushrooms: 100 g (1 cup, chopped), Spinach: 60 g (2 cups), Onion: 50 g (1/2 medium, diced), Garlic: 6 g (2 cloves, minced), Tomato sauce: 60 g (1/4 cup), Feta cheese: 30 g (2 tbsp, crumbled), Olive oil: 10 ml (2 tsp), Italian herbs: 2 g (1 tsp), Nutritional yeast: 5 g (1 tbsp), Black pepper: To taste, Salt: To taste, Lemon zest: 1/2 tsp (optional, for brightness), Fresh parsley: 5 g (1 tbsp, chopped, optional for garnish)
1. Preheat oven to 180°C (360°F). Halve 200 g bell peppers lengthwise and remove seeds. Brush with 2 ml olive oil, sprinkle with salt and black pepper, and place cut side up on a baking tray. Roast for 15 minutes until just tender. 2. Meanwhile, cook 50 g green lentils in boiling water for 20-25 minutes until tender, then drain. 3. In a skillet, heat 8 ml olive oil over medium heat. Add 50 g diced onion and 6 g minced garlic, sautéing for 2 minutes. Add 100 g chopped mushrooms and cook for 4-5 minutes until softened. Stir in 60 g spinach and cook until wilted. Add the cooked lentils, 60 g tomato sauce, 2 g Italian herbs, 5 g nutritional yeast, lemon zest if using, and season with salt and black pepper. Cook for 2-3 minutes, stirring to combine and heat through. 4. Spoon the lentil-mushroom mixture into the roasted pepper halves. Top each with 15 g crumbled feta cheese. Return to the oven and bake for 8-10 minutes until the cheese is slightly golden. 5. Serve hot, garnished with fresh parsley if desired.
These Mediterranean Stuffed Peppers are a vibrant, plant-forward meal designed to support women’s health during menopause. Green lentils and mushrooms provide high-quality plant protein, iron, and B vitamins, supporting muscle maintenance, energy, and cognitive function. Bell peppers and spinach are rich in vitamins A, C, and K, as well as polyphenols and carotenoids that help reduce inflammation, support immune function, and promote bone and skin health. Feta cheese adds calcium and protein for bone strength, while olive oil delivers heart-healthy monounsaturated fats and vitamin E. Nutritional yeast offers B vitamins and a savoury, cheesy flavour without. The combination of fibre from lentils, vegetables, and nutritional yeast supports digestive health, satiety, and blood sugar balance. Italian herbs, garlic, and lemon zest provide antioxidants and anti-inflammatory compounds, while parsley adds vitamin K and additional phytonutrients. This meal is high in fibre, micronutrients, and healthy fats, making it a delicious and science-backed choice for supporting hormonal balance, bone health, heart health, and overall vitality during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
