Colorful bell peppers stuffed with a hearty Mediterranean mixture of chickpeas, spinach, and feta cheese that's both satisfying and incredibly nutritious.
Recipe Details
Ingredients
- 6 large large bell peppers (mixed colors), tops cut and seeds removed
- 800g chickpeas, drained and rinsed
- 300g fresh baby spinach, roughly chopped
- 45ml extra virgin olive oil
- 1 large yellow onion, diced
- 4 cloves garlic cloves, minced
- 400g diced tomatoes, drained
- 150g feta cheese, crumbled
- 60g sun-dried tomatoes, chopped
- 80g kalamata olives, pitted and chopped
- 15g fresh oregano, chopped (or 2 tsp dried)
- 20g fresh basil, chopped
- 40g pine nuts, toasted
- 30ml fresh lemon juice
- 120ml vegetable broth
- to taste sea salt
- to taste freshly ground black pepper
- 5g smoked paprika
Instructions
-
Preheat your oven to 190°C (375°F). Lightly mash half of the 800g chickpeas with a fork, leaving the rest whole for texture.
-
Cut the tops off 6 large large bell peppers (mixed colors) and remove all seeds and membranes. If peppers don't stand upright, trim a small slice from the bottom to create a flat base, being careful not to create holes.
-
Heat 45ml extra virgin olive oil in a large skillet over medium heat. Add 1 large yellow onion and cook for 5-6 minutes until softened and translucent.
-
Add 4 cloves garlic cloves and cook for another minute until fragrant. Stir in the mashed and whole 800g chickpeas, cooking for 3-4 minutes.
-
Add 400g diced tomatoes, 60g sun-dried tomatoes, 80g kalamata olives, 15g fresh oregano, and 5g smoked paprika. Cook for 5 minutes, stirring occasionally.
-
Add 300g fresh baby spinach in batches, stirring until wilted. Remove from heat and stir in 150g feta cheese, 20g fresh basil, 40g pine nuts, and 30ml fresh lemon juice. Season generously with to taste sea salt and to taste freshly ground black pepper.
-
Stand the prepared 6 large large bell peppers (mixed colors) in a baking dish and fill each generously with the chickpea mixture, mounding slightly on top.
-
Pour 120ml vegetable broth into the bottom of the baking dish around the peppers. Cover tightly with foil.
-
Bake for 25-30 minutes until peppers are tender when pierced with a fork. Remove foil for the last 5 minutes if you want the tops slightly golden.
-
Let stand for 5 minutes before serving. Drizzle with additional olive oil and sprinkle with fresh herbs if desired.
Tips
Pepper Selection: Choose peppers that are roughly the same size and can stand upright. Red, yellow, and orange peppers tend to be sweeter than green ones and work beautifully in this dish.
Make-Ahead Magic: These peppers can be assembled up to 2 days in advance and refrigerated. Add 10-15 minutes to the cooking time if baking from cold.
Protein Boost: Add crumbled cooked turkey or chicken sausage to the filling for extra protein, or stir in some cooked quinoa for additional substance.
Vegan Option: Simply omit the feta cheese and add an extra tablespoon of pine nuts or sunflower seeds for crunch. Nutritional yeast adds a cheesy flavor without dairy.
Storage Solutions: Leftover stuffed peppers keep for 3-4 days in the refrigerator and reheat beautifully in the microwave or a 180°C (350°F) oven.
Flavor Variations: Try adding a pinch of cinnamon and some golden raisins for a Moroccan twist, or swap the feta for goat cheese and add fresh mint for a different Mediterranean flavor profile.