pepper bowls chickpea orzo stuffing
Ingredients:
  • (4) yellow, orange and/or red bell peppers
  • (1/2 cup) whole-wheat orzo
  • (15 oz. can) chickpeas, rinsed
  • (1 Tbsp.) extra-virgin olive oil
  • (1 medium) onion, chopped
  • (6 oz.) baby spinach, coarsely chopped
  • (1 Tbsp.) fresh oregano, chopped (or 1 tsp. dried)
  • (3/4 cup) crumbled feta cheese, divided
  • (1/4 cup) sun-dried tomatoes
    (not oil-packed), chopped
  • (1 Tbsp.) sherry vinegar or red-wine vinegar
  • (1/4 tsp.) salt
Servings

4

Dinner

Pepper Bowls w/Chickpea Orzo Stuffing

Colorful bell peppers stuffed with a spinach and chickpea orzo, with salty feta cheese on top.

Preparation Time

About 15 minutes

Cook Time

About 25 minutes

    Instructions

  1. 1Cut peppers in half and remove the seeds, leaving the stems attached. In a large microwave-safe dish, place peppers cut-side down and cover with 1/2 in. water. Microwave on High 7-9 minutes or until soft, drain.
  2. 2Fill a large saucepan with water and place it over High heat to boil. When boiling, add orzo and cook 8-10 minutes. Drain and place under cold running water until cooled.
  3. 3Place a large nonstick skillet over medium heat. Add oil. When hot, add onion and cook 4 minutes. Stir in spinach and oregano, cook another minute.
  4. 4Meanwhile, mash chickpeas with a fork and add to pan along with cooled orzo, 1/2 cup feta, tomatoes, vinegar and salt, cook another minute.
  5. 5Fill each pepper with orzo filling and top with feta. Serve and enjoy!

Nutritional Information

Serving Size: 1 stuffed pepper



Amount Per Serving:

  • Calories 344
  • Total Fat 11 g
  • Total Carbohydrate 48 g
  • Protein 14 g
  • Cholesterol 25 mg
  • Sodium 656 mg
  • Fiber 11 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: Greek/Mediterranean

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.