Name: Greek Orzo Stuffed Peppers
Cook time: 40 min
Total time: 40 min
Ingredients: 4 yellow, orange and/or red bell peppers; 0.5 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; 0.75 cup crumbled feta cheese, divided; 1/4 cup sun-dried tomatoes, (not oil-packed), chopped; 1 tablespoon sherry vinegar, or red-wine vinegar; 0.25 teaspoon salt

Greek Orzo Stuffed Peppers

4.4

(14)

14 Reviews

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

Updated on August 16, 2019

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 stuffed peppers

Nutrition Profile:

Low-Calorie High Fiber Vegetarian High Calcium Bone Health Healthy Aging Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

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
1/4 cup sun-dried tomatoes, (not oil-packed), chopped
1 tablespoon sherry vinegar, or red-wine vinegar
¼ teaspoon salt

Directions

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.

Nutrition Facts (per serving)

279	Calories
11g	Fat
35g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 stuffed pepper
Calories 279
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 8g	27%
Total Sugars 8g
Protein 12g	23%
Total Fat 11g	14%
Saturated Fat 5g	25%
Cholesterol 25mg	8%
Vitamin A 6158IU	123%
Vitamin C 204mg	227%
Folate 197mcg	49%
Sodium 605mg	26%
Calcium 233mg	18%
Iron 3mg	19%
Magnesium 92mg	22%
Potassium 812mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.