Greek Orzo Stuffed Peppers
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.
Prep Time:
40 mins
Total Time:
40 mins
Servings:
4 servings
Ingredients
-
4 yellow, orange and/or red bell peppers
-
1/2 cup whole-wheat orzo
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1 15-ounce can chickpeas, rinsed
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1 tablespoon extra-virgin olive oil
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1 medium onion, chopped
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6 ounces baby spinach, coarsely chopped
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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
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1 tablespoon sherry vinegar, or red-wine vinegar
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1/4 teaspoon salt
Directions
1
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.
2
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.
3
Mash chickpeas into a chunky paste with a fork, leaving some whole.
4
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.
Nutrition Facts
Calories 344, Total Fat 11 g, Saturated Fat 5 g, Monounsaturated Fat 4 g, Cholesterol 25 mg, Sodium 656 mg, Carbohydrate 48 g, Fiber 11 g, Protein 14 g, Potassium 689 mg. Daily Values: Vitamin A 130%, Vitamin C 340%. Exchanges: Starch 2.5,Vegetable 2,High-Fat Meat 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
Recommended Recipe:
Veggie Gyro
Here's a quick and easy vegetarian version of the popular Greek sandwich. Slices of lettuce, onion, tomato and cheese are flavored with the traditional flavors of cucumber, garlic, and dill.
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