We steam brightly colored bell peppers in the microwave to save time and then stuff them with orzo, spinach and feta. This basic recipe will work with almost any filling—try substituting different types of cheese, herbs or beans. Serve with whole-wheat pita bread and cucumber salad.
- 4 yellow, orange and/or red bell peppers
- 1/2 cup whole-wheat orzo
- 1 can (15 ounces) chickpeas, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- 6 ounces baby spinach, coarsely chopped
- 1 tablespoon chopped fresh oregano or 1 teaspoon dried
- 3/4 cup crumbled feta cheese, divided
- 1/4 cup sun-dried tomatoes (not oil-packed), chopped
- 1 tablespoon sherry vinegar or red-wine vinegar
- 1/4 teaspoon salt
Halve peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on High until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside.
Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water.
Mash chickpeas into a chunky paste with a fork, leaving some whole.
Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
344 calories; 11g total fat; 5g total saturated fat; 25mg cholesterol; 656mg sodium; 48g carbohydrates; 11g fiber; 14g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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