Pearl barley: 40g (3 tbsp, dry), Green lentils: 30g (2 tbsp, dry), Bell peppers (large): 200g (1 whole), Onion: 50g (1/2 small, diced), Carrot: 50g (1 small, diced), Garlic: 3g (1 clove, minced), Tomato sauce: 60ml (1/4 cup), Vegetable broth (low-sodium): 120ml (1/2 cup), Cumin: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Cheddar cheese (reduced-fat): 30g (2 tbsp, shredded), Olive oil: 5ml (1 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). 2. Cook 40g pearl barley according to package directions. Drain and set aside. 3. In a separate pot, cook 30g green lentils until tender, about 20-25 minutes. Drain and set aside. 4. Cut the bell pepper in half lengthwise and remove seeds and membranes. Place cut-side up in a small baking dish. 5. Heat 5ml olive oil in a skillet over medium heat. 6. Add 50g diced onion and 50g diced carrot. Cook until softened, about 5 minutes. 7. Add 3g minced garlic and cook for 30 seconds. 8. Add 1g cumin and 1g paprika. Stir for 30 seconds until fragrant. 9. Add the cooked barley, cooked lentils, 60ml tomato sauce, 1g salt, and 1g black pepper. Stir to combine. 10. Fill the bell pepper halves with the barley and lentil mixture. 11. Pour 120ml vegetable broth into the baking dish around the peppers. 12. Cover with foil and bake for 30-35 minutes. 13. Remove foil, sprinkle with 30g shredded cheese, and bake uncovered for another 5-10 minutes until cheese is melted and peppers are tender. 14. Garnish with 5g chopped parsley before serving.
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