Aegean Quinoa & Chickpea Stuffed Peppers
A vibrant, nutrient-dense entrée that captures the sun-drenched flavors of the Mediterranean. Tender roasted bell peppers are filled with a robust mixture of fluffy quinoa, hearty chickpeas, spinach, and artichoke hearts, brightened with fresh dill and lemon. A savory topping of crumbled feta cheese provides the perfect finish.
Servings 8
Calories 188kcal
Ingredients
- 4 large bell peppers red, yellow, or orange, halved lengthwise, seeds and membranes removed
- ¾ cup uncooked quinoa thoroughly rinsed
- 1 ½ cups no-salt-added vegetable broth
- 1 tbsp extra virgin olive oil
- 1 medium yellow onion finely diced
- 4 cloves garlic minced
- 1 15-ounce can no-salt-added chickpeas, rinsed and drained
- 1 14-ounce can artichoke hearts in water, drained and roughly chopped
- 10 ounces fresh spinach
- ½ cup non-fat plain Greek yogurt
- ¼ cup chopped fresh parsley
- 2 tbsp chopped fresh dill
- 1 tsp dried oregano
- Zest and juice of 1 medium lemon
- ¼ tsp ground black pepper
- ½ cup crumbled feta cheese
Instructions
- Cook the Quinoa: Rinse quinoa; combine with broth in a saucepan. Bring to a boil, reduce to low, cover, and simmer 15 minutes until absorbed. Remove from heat, keep covered 10 minutes, then fluff.
- Roast the Peppers: Preheat oven to 400°F (200°C). Arrange pepper halves cut-side up in a 9×13-inch dish. Drizzle with half the oil. Roast 15–20 minutes until just softened. Set aside.
- Build the Aromatics: Heat remaining oil in a large skillet over medium heat. Sauté onion 5–6 minutes until translucent. Add garlic and oregano; cook 1 minute until fragrant.
- Create the Filling: Add spinach in batches; cook, stirring, until fully wilted and excess moisture evaporates. Stir in artichokes and chickpeas; cook 2–3 minutes to warm through. Remove from heat; cool 3–5 minutes.
- Combine: Fold in quinoa, yogurt, parsley, dill, lemon zest and juice, and black pepper until creamy and cohesive. Taste and adjust seasoning with lemon/pepper as needed.
- Assemble and Bake: Spoon filling into pepper halves; mound slightly. Top with feta. Bake 10–15 minutes until filling is hot, feta lightly golden, and peppers are tender but holding shape. Serve immediately.
Notes
- Grain Variations: For a nuttier, chewier texture, feel free to substitute the quinoa with an equal amount of cooked farro or bulgur wheat. Adjust grain cooking times accordingly.
- Make-Ahead Strategy: The entire filling can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. When ready to serve, simply roast the peppers, stuff, and bake as directed.
- Serving Suggestion: These peppers are a complete light meal but also pair beautifully with a simple side salad dressed with a lemon-herb vinaigrette.
Nutrition Facts
Amount per serving: 1 stuffed half- Calories: 188
- Total Fat: 5 g
- Saturated Fat: 1.4 g
- Sodium: 130 mg
- Total Carbohydrates: 27 g
- Dietary Fiber: 7.4 g
- Total Sugars: 4 g
- Added Sugars: 0 g
- Protein: 9 g