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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2009

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

279 calories; protein 11.7g 23% DV; carbohydrates 35.3g 11% DV; dietary fiber 7.5g 30% DV; sugars 7.8g; fat 11.1g 17% DV; saturated fat 4.9g 24% DV; cholesterol 25mg 8% DV; vitamin a iu 6157.6IU 123% DV; vitamin c 204.2mg 340% DV; folate 197.3mcg 49% DV; calcium 233.2mg 23% DV; iron 3.4mg 19% DV; magnesium 91.5mg 33% DV; potassium 812.1mg 23% DV; sodium 605mg 24% DV; thiamin 0.2mg 20% DV.

Reviews (27)

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27 Ratings
  • 5 star values: 18
  • 4 star values: 8
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
10/29/2011
Good but a little complicated This was a really tasty dinner and I was suprising filled by only 2 halves. However it took more prep time than I expected and a LOT more dishes (dish to steam peppers dish to mash beans to boil orzo to sautee onions...etc). Pros: Healthy flavorful beautiful colors Cons: Uses a lot of dishes in prep work! Read More
Rating: 5 stars
10/30/2011
Please lower the sodium in this wonderful recipe. where are your low sodium recipes for those who have Menier's problems? thank you Read More
Rating: 4 stars
10/29/2011
Pretty Good I enjoyed this dish but thought it may have been a little dry. If I make this again i think i will add some tomato sauce Read More
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Rating: 4 stars
03/20/2018
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! Read More
Rating: 4 stars
02/21/2012
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 Read More
Rating: 5 stars
10/30/2011
My family and I really enjoyed this stuffed pepper recipe. I followed the recipe pretty closely but added a bit of garlic. The only reason that I did not give it 5 stars is that I thought it was just a touch dry but I will definetely make it again. Read More
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Rating: 5 stars
10/29/2011
I too love this recipe and used farrow instead of orzo. It was yum! Read More
Rating: 4 stars
08/10/2012
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. Read More
Rating: 4 stars
06/15/2012
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 Read More