Stuffed scary pepper faces

Stuffed scary pepper faces
  • Low fat
  • Low phosphate
  • Low potassium
  • Low protein
  • Low salt
  • Vegan
  • Vegetarian
  • Main meal
  • Snack
  • 1 hour or less
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This is an easy, healthy, low-salt dish that is full of Indian spiced flavours. Low phosphate, low potassium and low protein - this makes a good mid-week dinner.


120g red lentils, dried

1 tablespoon vegetable oil

1 onion, finely chopped

2 garlic cloves, crushed or finely chopped

1cm fresh ginger, grated or finely chopped

1 teaspoon tomato purée

1 teaspoon ground cumin

1 teaspoon garam masala

200g basmati rice

1 low salt vegetable stock cube

850ml water, boiling

20g mint leaves, fresh

8 peppers (red, yellow and orange are best)


  1. Step 1

    Heat the oven to 200°C / 180°C fan / gas mark 6. Wash the dried lentils and then set aside to drain.

  2. Step 2

    Heat the oil in a large saucepan with a lid. Add the onion, garlic, and ginger, then gently cook on a low heat for 5 minutes until softened. Stir in the tomato purée and spices and cook for a further minute.

  3. Step 3

    Add the rice and stir well. Make up the vegetable stock and pour over the rice. Bring to the boil then add the lentils.

  4. Step 4

    Cover with the lid and leave to cook over a low heat for 15 minutes until the lentils and rice are cooked. Roughly chop and stir through the mint.

  5. Step 5

    Slice the top off each pepper, cut out the stalk and scoop out the seeds. Cut a spooky face into the side of the peppers. Carefully cut a flat surface onto the bottom of the peppers so they stand upright, ensuring you don’t create a hole in the bottom.

  6. Step 6

    Place the peppers in a lightly greased baking dish. Fill each pepper with the rice mixture and place the pepper lid on top. Cook for 25-30 minutes, or until the peppers have softened and begun to colour. Serve two per person for a main meal, or one each for a party snack.

Food facts

The rice is the main source of carbohydrate in this meal and the value has been provided for those who have been trained in insulin adjustment.

This dish is low in both potassium and phosphate when following the quantities listed in the ingredients and the serving size. It is suitable for anyone that has been advised to follow a potassium and/or phosphate restriction.

This dish does contain some phosphate which is mainly provided by the lentils. If you have been advised to take a phosphate binder, then you should take as prescribed with this meal.

This dish is low in protein, therefore suitable for those advised to reduce their protein intake.

Use a gluten-free stock cube.

This is a relatively healthy dish. To increase the fibre, you could consider using wholegrain rice. If using a wholegrain rice, then you may require more water and the cooking time in the saucepan should be increased.

This dish is best eaten freshly prepared. We would not advise storing and reheating this dish as it contains rice.

To help the peppers stand up, you can use tinfoil to make nests.