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Sauteed Lentils with Bell Peppers and Onions
over mashed potatoes

Active: 40 min Total: 40 min
This quick meal is classic and colorful. The key to its great flavor is in the sauce, which gets savory notes from soy sauce and tart notes from balsamic vinegar.


Sauteed Lentils with Bell Peppers and Onions:
  • Bell peppers, any color - 3 , thinly sliced
  • Onions, medium and red - 1 , thinly sliced
  • Zucchini - 12 oz , chopped
  • Garlic - 3 cloves , chopped
  • Parsley - 2 tsp , chopped (opt; sub chopped cilantro)
  • Vinegar, balsamic - 1 1/2 Tbsp
  • Soy sauce, low-sodium - 1 1/2 Tbsp
  • Brown sugar - 1 tsp
  • Thyme, dried - 1/2 tsp
  • Red pepper flakes (opt) - 1/4 tsp
  • Green onions - 2 stalks , chopped, white and green parts combined
  • Oil, cooking - 1 Tbsp
  • Lentils, cooked - 2 cups (use pre-cooked lentils or if cooking from dried, use half the amount of dried and prepare according to package directions)
Mashed Potatoes:
  • Potatoes, Russet - 1 1/2 lbs , peeled and cubed
  • Yogurt, plain or Greek - 1/4 cup
  • Butter - 2 Tbsp


  1. Bell peppers / Onions / Zucchini / Garlic / Parsley (if using) - Prep as directed. Combine bell peppers, onions, and zucchini in one container. Combine garlic and parsley in another container. (Can be done up to 5 days ahead)
  2. Make sauce - Combine garlic, parsley, vinegar, soy sauce, brown sugar, thyme, and red pepper flakes. (Can be done up to 5 days ahead)
  3. Green onions / Potatoes - Prep as directed.

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  1. Place potatoes into a saucepan and cover with cold water and some salt. Cover and bring to a boil.
  2. Remove lid from potatoes and simmer until potatoes can be easily pierced with a fork, 12 to 15 minutes.
  3. While potatoes simmer, heat a large skillet or wok with oil over medium heat. Add peppers, onions, and zucchini with some salt. Saute until tender, 7 to 8 minutes. (Note: If the pan starts to look dry during cooking, add a splash of water as needed.)
  4. Stir in lentils and sauce. Cook everything together until sauce coats vegetables and lentils are heated through, 2 to 3 minutes more. Stir in green onions. Taste and season with some salt and pepper, if needed.
  5. Use a masher to mash potatoes with yogurt, butter, and some salt.
  6. Serve lentils and vegetables over mashed potatoes. Enjoy!



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