Ingredients
Scale
- 4 Large Bell Peppers: Any color works beautifully – red, yellow, and orange tend to be sweeter, while green offers a slightly more savory note. Choose peppers that are firm and can stand upright.
- 1 Tablespoon Olive Oil: Extra virgin olive oil is preferred for its flavor, used for sautéing the aromatics.
- 1 Medium Onion: Finely chopped, forms the aromatic base of the filling. Yellow or white onions work well.
- 3 Cloves Garlic: Minced or pressed, adds essential pungent flavor. Feel free to adjust to your taste.
- 1 (15-ounce) can Chickpeas (Garbanzo Beans): Rinsed and drained. These are the protein-packed stars of the filling.
- 5 ounces Fresh Spinach: Roughly chopped. It will wilt down significantly, adding nutrients and color. Frozen chopped spinach (thawed and squeezed dry) can be substituted.
- 1 (14.5-ounce) can Diced Tomatoes: Undrained. Adds moisture, acidity, and flavor to the filling. Fire-roasted tomatoes can add extra depth.
- 1 teaspoon Dried Oregano: Provides a classic Mediterranean herbaceous note.
- 1 teaspoon Smoked Paprika: Adds a lovely smokiness and color. Sweet paprika can be used if preferred.
- 1/2 teaspoon Cumin: Offers warm, earthy undertones that complement the chickpeas.
- 1/4 teaspoon Red Pepper Flakes (Optional): Adds a gentle kick of heat. Adjust or omit based on preference.
- 1/2 cup Vegetable Broth: Used for adding moisture to the filling and for the bottom of the baking dish to help steam the peppers.
- 1/4 cup Nutritional Yeast (Optional, but recommended): Provides a savory, cheesy flavor, especially great for vegan versions.
- Salt and Black Pepper: To taste. Seasoning is crucial throughout the cooking process.
- Optional Toppings: Fresh parsley or cilantro (chopped), vegan parmesan, toasted breadcrumbs, a drizzle of tahini sauce, or a dollop of plain yogurt/vegan yogurt.
Instructions
- Preheat Oven & Prep Peppers: Preheat your oven to 400°F (200°C). Slice the bell peppers in half lengthwise, from stem to base. Remove the seeds and membranes. If desired, you can trim a tiny sliver off the rounded bottom of each pepper half to help them sit flat in the baking dish, being careful not to create a hole. Alternatively, leave the stems on and cut just the tops off the peppers, hollowing them out like little bowls – this presentation also works well.
- Prepare Baking Dish: Arrange the pepper halves (or whole hollowed peppers) cut-side up in a 9×13 inch baking dish or another dish where they fit snugly. Pour about 1/4 cup of vegetable broth or water into the bottom of the dish. This helps create steam, ensuring the peppers become tender as they bake.
- Sauté Aromatics: Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.
- Add Garlic and Spices: Add the minced garlic, dried oregano, smoked paprika, cumin, and optional red pepper flakes to the skillet. Cook for about 1 minute more, stirring constantly until fragrant. Toasting the spices briefly enhances their flavor.
- Combine Filling Ingredients: Add the rinsed and drained chickpeas and the undrained diced tomatoes to the skillet. Stir well to combine. Bring the mixture to a gentle simmer.
- Mash Chickpeas (Optional Step): For a creamier texture, use the back of a spoon or a potato masher to gently mash about one-third to one-half of the chickpeas directly in the skillet. Leave the rest whole for texture variation.
- Wilt Spinach: Add the chopped fresh spinach to the skillet in batches if necessary. Stir until the spinach wilts down completely, which should only take a couple of minutes. If using frozen spinach, ensure it’s thawed and squeezed very dry before adding.
- Add Broth and Seasoning: Stir in the remaining 1/4 cup of vegetable broth (or use the initial 1/2 cup entirely in the filling if you prefer a moister mix and skip adding broth to the baking dish bottom). If using nutritional yeast, stir it in now. Season generously with salt and black pepper to your taste. Simmer for another 2-3 minutes for the flavors to meld. The filling should be thick but moist.
- Stuff the Peppers: Carefully spoon the chickpea and spinach filling evenly into each pepper half (or hollowed pepper). Pack the filling in gently but don’t press it down too hard. Mound it slightly on top if you have extra filling.
- Bake: Cover the baking dish tightly with aluminum foil. This traps the steam and helps the peppers cook through and become tender. Bake in the preheated oven for 30-40 minutes.
- Uncover and Finish Baking: Remove the foil. Continue baking for another 15-20 minutes, or until the peppers are tender when pierced with a fork and the filling is heated through and slightly browned on top. If you like a more charred top, you can switch the oven to broil for the last 1-2 minutes, watching very carefully to prevent burning.
- Rest and Serve: Let the stuffed peppers rest in the baking dish for 5-10 minutes before serving. This allows the flavors to settle and makes them easier to handle. Garnish with optional toppings like fresh parsley, cilantro, or a drizzle of tahini sauce, if desired.
- Prep Time: 25 minutes
- Cook Time: 60 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 350
- Fiber: 16g
- Protein: 15g