Mediterranean Chickpea & Spinach Stuffed Peppers
Sweet bell peppers filled with a savory mix of chickpeas, spinach, tomatoes, and feta cheese, baked until tender. A colorful, healthy, and protein-packed Mediterranean dish that works perfectly for lunch or dinner.
Cooking Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the stuffed peppers:
3 large bell peppers (red, yellow, or orange), halved and seeded
1 can (400g) chickpeas, drained and rinsed
2 cups fresh spinach, chopped
1 medium tomato, finely chopped
1 small onion, diced
2 cloves garlic, minced
2 tbsp olive oil
1 tsp dried oregano
1/2 tsp paprika
Salt & pepper to taste
1/3 cup crumbled feta cheese
For garnish (optional):
Fresh parsley or basil
A drizzle of olive oil
Instructions:
1. Preheat oven:
Set oven to 190°C (375°F).
2. Prepare the filling:
Heat olive oil in a pan over medium heat.
Add onion and garlic, sauté until soft (about 3-4 minutes).
Add chopped tomato, spinach, chickpeas, oregano, paprika, salt, and pepper.
Cook for 5-7 minutes, stirring occasionally, until spinach is wilted and mixture is well combined.
3. Stuff the peppers:
Place bell pepper halves in a baking dish, cut side up.
Spoon the chickpea-spinach mixture into each pepper half.
Sprinkle crumbled feta cheese on top.
4. Bake:
Cover with foil and bake for 20 minutes.
Remove foil and bake an additional 10 minutes until peppers are tender and slightly golden.
5. Serve:
Garnish with fresh parsley or basil and a drizzle of olive oil.
Serve warm as a main or side dish.
Tips:
For extra flavor, add a teaspoon of lemon zest to the filling.
You can use quinoa or rice mixed with the chickpeas for a heartier version.
These can also be prepared in advance and reheated.
Nutritional Information
Calories: ~220 kcal
Protein: 9g
Carbs: 25g
Fat: 10g
Fiber: 7g