Greek Orzo Stuffed Peppers

Greek Orzo Stuffed Peppers

27 Reviews
From: EatingWell Magazine, March/April 2009

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 yellow, orange and/or red bell peppers
  • ½ cup whole-wheat orzo
  • 1 15-ounce can 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
  • ¾ cup crumbled feta cheese, divided
  • ¼ cup sun-dried tomatoes, (not oil-packed), chopped
  • 1 tablespoon sherry vinegar, or red-wine vinegar
  • ¼ teaspoon salt


  • Active

  • Ready In

  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 ½ 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, ½ 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 ¼ cup feta.

Nutrition information

  • Serving size: 1 stuffed pepper
  • Per serving: 279 calories; 11 g fat(5 g sat); 7 g fiber; 35 g carbohydrates; 12 g protein; 197 mcg folate; 25 mg cholesterol; 8 g sugars; 0 g added sugars; 6,158 IU vitamin A; 204 mg vitamin C; 233 mg calcium; 3 mg iron; 605 mg sodium; 812 mg potassium
  • Nutrition Bonus: Vitamin C (340% daily value), Vitamin A (123% dv), Folate (49% dv), Calcium (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 2 vegetable, 1 high-fat meat, 1 fat

Reviews 27

March 20, 2018
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By: Meredith R
I liked this recipe a lot! Will be making it again, but maybe roasting the peppers in the oven next time and using fresh tomatoes instead of sundried. I also threw some cilantro in there and it tasted great!
February 09, 2018
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By: I love Lemons
Love this recipe! I roasted my bell peppers in the oven though instead of microwaveing them.
June 20, 2014
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By: EatingWell User
I really enjoyed the combination of flavours overall but admit that if i had to do them again I would prefer just cutting up the peppers in medium size chunks and throw them in the pan to cook with onions. All the same flavours without the fuss of stuffing the peppers and trying to get the filling to stay! And I would also not mash up the chickpeas when I do it like this. I will make this again, my way! Yum!
April 07, 2014
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Good with a few tweaks These were pretty good, and a nice change from the traditional stuffed peppers. The filling was very dry when made as written. I added 1/2 cup of veggie broth, and thought it could have used more. I used quinoa instead of orzo (to make it gluten free), added extra sun-dried tomatoes, and sprinkled the feta on top of each pepper. Pros: Healthy, Interesting Cons: Dry
June 03, 2013
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By: EatingWell User
A keeper Loved this! We used a can of petite diced tomatoes (with the juice) instead of the sundried tomatoes, and the stuffed peppers were delicious. Served with a whole wheat pita. Loved that I didn't have to heat up the whole kitchen. Pros: Easy, tasty
August 09, 2012
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By: EatingWell User
I used quinoa, black beans, shallots and pepper jack cheese as these were the ingredients I had on hand. I also added some minced garlic and corn. I couldn't call them Greek but they were delicious. A very versatile recipe.
June 14, 2012
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By: aneace85
Tasty and Filling Very good and easy to make. Wasn't really a fan of the sun dried tomatoes but I would make it again with less. I served it with greek salad. Even my husband liked this meal
February 21, 2012
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By: EatingWell User
Great as-is, awesome with lemon juice I made these with a mix of orzo and quinoa, and used a block of frozen spinach instead of fresh. Like others, I found these a little bit dry, but I drizzled about 1tsp of lemon juice over each half pepper - not only does this help the dryness, but it adds a bit of extra freshness that really goes well with the other flavors. I will definitely make these again, but I will probably mix some lemon juice (3-4 tbsp) into the orzo mix before stuffing the peppers :-) Pros: easy to make, tastes fantastic Cons: a little dry
September 18, 2011
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By: EatingWell User
Nice variety to stuffed peppers I made this exactly as written but used regular orzo instead of whole wheat. It was a tasty dinner along with steamed green beans. I can see how others have said it was a bit dry...I tried to eliminate that by not overheating the filling once everything was mixed in.
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