What's This?
Serving size 4
Prep Time
Total Time


4 yellow, orange and/or red bell peppers½ cup whole-wheat orzo15 oz chickpeas, rinsed1 Tbsp extra virgin olive oil1 medium onion, chopped6 oz baby spinach, coarsely chopped1 Tbsp chopped fresh oregano or 1 teaspoon dried¾ cup crumbled feta cheese, divided¼ cup sun-dried tomatoes (not oil-packed), chopped1 Tbsp sherry vinegar or red-wine vinegar¼ tsp salt


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 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.

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, 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

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 344 17%
  • Calories from fat 99 8%
  • Total Fat 11gm 27%
  • Sodium 656mg 44%
  • Total Carbohydrates 48gm
  • Fiber 11gm
  • Protein 14gm
  • Cholesterol 25mg 16%

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, High Fiber, Vegetarian, Tomato, Spinach, Cheese, Greek, Easy, Fall, Summer, Entertaining

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