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This post is all Mediterranean Chickpea Stuffed Bell Peppers Recipe.
These Mediterranean chickpea stuffed bell peppers are a nutritious and flavorful dish perfect for a light lunch or dinner. Filled with protein-rich chickpeas, fresh vegetables and aromatic spices they offer a satisfying meal that is both healthy and delicious.
The recipe is simple to follow and can be customized with your favorite ingredients. You can serve them warm or at room temperature making them versatile for any occasion.
Vibrant Presentation of Mediterranean Flavors
The Mediterranean chickpea stuffed bell peppers are not just a feast for the palate but also for the eyes.
With their bright colors and appealing arrangement, they make for an inviting dish that can brighten up any table.
The combination of red, yellow, and green bell peppers creates a stunning visual contrast against the earthy tones of the filling, making it a perfect centerpiece for any meal.
Nutritious Ingredients for a Healthy Meal
This dish is packed with nutritious ingredients that contribute to a balanced diet.
Chickpeas provide a hearty source of protein and fiber, while quinoa adds additional nutrients and a delightful texture.
Diced tomatoes and fresh herbs enhance the flavor profile, ensuring each bite is bursting with freshness.
Simple Preparation Steps
Preparing these stuffed peppers is straightforward, making it accessible for cooks of all skill levels.
After preheating the oven, the first step involves preparing the bell peppers by cutting off their tops and removing the seeds.
Next, a quick sauté of onions and garlic in olive oil brings out their flavors, which are then mixed with the chickpeas, quinoa, and spices.
Customization for Personal Taste
One of the appealing aspects of this recipe is its versatility.
Feel free to customize the filling with your favorite vegetables or spices, tailoring it to your taste preferences.
The option to include or exclude feta cheese allows for adjustments based on dietary needs, making this dish suitable for various occasions.
Serving Suggestions and Pairings
These stuffed peppers can be served warm or at room temperature, making them perfect for gatherings or meal prep.
Pair them with a light salad or a side of roasted vegetables for a complete meal.
The addition of fresh herbs as a garnish not only enhances the presentation but also adds a burst of flavor that complements the dish beautifully.
Health Benefits of Chickpeas
Chickpeas are a powerhouse of nutrition, offering numerous health benefits.
They are rich in protein, making them an excellent meat substitute for vegetarians and vegans.
Additionally, their high fiber content aids in digestion and helps maintain a healthy weight, making these stuffed peppers a smart choice for anyone looking to eat healthily.
Healthy Chickpea Stuffed Peppers
This dish features colorful bell peppers filled with a mixture of chickpeas, tomatoes, onions, and spices, baked until tender. The recipe takes about 45 minutes from start to finish and serves 4 people.
Ingredients
- 4 large bell peppers (any color)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cooked quinoa or rice
- 1 cup diced tomatoes (canned or fresh)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons olive oil
- Fresh parsley or basil for garnish
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Peppers: Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
- Sauté Aromatics: In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened (about 3-4 minutes).
- Mix the Filling: In a large bowl, combine chickpeas, cooked quinoa or rice, diced tomatoes, sautéed onion and garlic, cumin, paprika, salt, and pepper. Stir until well combined. If using, fold in the feta cheese.
- Stuff the Peppers: Spoon the chickpea mixture into each bell pepper, packing it gently.
- Bake: Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender.
- Garnish and Serve: Remove from the oven and let cool slightly. Garnish with fresh parsley or basil before serving.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 stuffed peppers
- Calories: 250kcal
- Fat: 8g
- Protein: 10g
- Carbohydrates: 35g
