Vegetarian Stuffed Peppers with Chickpeas and Rice
These chickpea stuffed peppers are made with rice, mushrooms for added flavour and spinach for colour. Easy to make, nutritious, they make a delicious vegetarian meal, side dish, or snack perfect to enjoy the next day.
Servings 10 portions
Calories 124kcal
Equipment
- Large baking sheet and parchment paper
- Large skillet pan
- Large mixing bowl
Ingredients
- 5 red bell peppers
- 1x14.11oz can chickpeas drained
- ⅔ cup rice uncooked
- ½ pound mushrooms finely chopped
- 1 med./large onion finely chopped
- 4 garlic cloves finely chopped
- 4 sun-dried tomatoes in oil, drained, finely chopped
- 3.53 ounces spinach chopped
- 2½ teaspoons Italian herbs
- 2 teaspoons red pepper flakes
- ½ cup parmesan coarsely grated, vegetarian
- ⅓ cup mozzarella grated
- 1½ tablespoons olive oil
- ⅓ teaspoon fine sea salt plus pepper to taste
Instructions
- Preheat the oven to 375F/190C/170 fan/gas mark 5. Line a large baking sheet with parchment paper and set aside.Prepare peppers: Cut each pepper in half through the base and remove the seeds but leave the stem intact. Place cut-side-up on top of the baking sheet, season the inside of each pepper with a little salt and lightly grease the edges. Bake in the centre of the oven for 20 minutes. Remove from the oven and set aside (reserving the juice that's collected in each pepper). Leave the oven on.
- Prepare rice: Boil the rice in salted water as per package instructions. Remove from the heat and set aside to cool while you prepare the other ingredients.
- Prepare vegetables: In a large skillet heat the oil then add the onion and cook gently for 3 minutes until softened. Next add the mushrooms and salt, and cook for 6-7 minutes, stirring often, until they start to change colour and the water has been absorbed. Towards the end add the garlic, cook for another minute or so then add the spinach and stir until it wilts. Stir in the sun-dried tomatoes. Remove from the heat and set aside to cool a little.
- Prepare filling mixture: In a mixing bowl combine the rice, mushroom mixture, chickpeas, grated parmesan, dried herbs and red pepper flakes. Add the pepper juice, stir thoroughly and adjust the seasoning as needed (the filling mixture can still be a little warm).
- Stuff peppers: Fill the peppers with the mixture packing in well and scatter the mozzarella over the top.
- Bake: Place in the centre of the oven and bake for 25 minutes. Remove from the oven, set aside for 5 minutes then serve.
Notes
- To save preparation time cook the filling mixture while the peppers are roasting and rice is boiling.
- Seasoning: It is important to season the filling mixture generously (taste it before stuffing the peppers) as well as lightly season the inside of each pepper.
- Make ahead: you can prepare the filling mixture ahead and stuff the peppers the following day. If you have lots of space in your fridge you can also stuff the peppers, arrange in a single layer, refrigerate and cook the following day.
- Make it vegan: use vegan cheese, nutritional yeast, miso paste or tomato puree (see post for details).
- Cover and refrigerate leftovers for up to 4 days. Reheat in the microwave.
- Freeze for up to 3 months.
Nutrition
Serving: 1serving | Calories: 124kcal | Carbohydrates: 20g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 5mg | Sodium: 203mg | Potassium: 374mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2987IU | Vitamin C: 81mg | Calcium: 130mg | Iron: 2mg