• 4servings
  • 40minutes
  • 344calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B1, B2, B3, B6, B9, B12, C, E, P
MineralsSelenium, Natrium, Chromium, Manganese, Silicon, Calcium, Iron, Magnesium, Sulfur, Phosphorus, Cobalt

Ingredients Jump to Instructions ↓

  1. 4 yellow, orange, and/or red bell peppers

  2. 1/2 cup(s) whole-wheat orzo

  3. 1 can(s) (15-ounce) chickpeas , rinsed

  4. 1 tablespoon(s) extra-virgin olive oil

  5. 1 medium onion , chopped

  6. 6 ounce(s) baby spinach , coarsely chopped

  7. 1 tablespoon(s) chopped fresh oregano , or 1 teaspoon dried

  8. 3/4 cup(s) crumbled feta cheese , divided

  9. 1/4 cup(s) sun-dried tomatoes (not oil-packed) , chopped

  10. 1 tablespoon(s) sherry vinegar or red-wine vinegar

  11. 1/4 teaspoon(s) salt

Instructions Jump to Ingredients ↑

  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.

  5. Carb Servings: 2 1/2 starch, 2 vegetable, 1 high-fat meat, 1 fat. Carbohydrate Servings: 2 1/2. Nutrition Bonus: Vitamin C (340% daily value), Vitamin A (130% dv), Folate (48% dv), Magnesium & Potassium (20% dv).


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