Greek Orzo Stuffed Peppers - Mature Health Center

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Greek Orzo Stuffed Peppers

This basic recipe will work with almost any filling. Try substituting different types of cheese, herbs or beans.

Servings: 4 servings

Preparation time: 40 minutes
Total time: 40 minutes


  • 4  yellow, orange and/or red bell peppers 
  • 1/2 cup whole wheat orzo 
  • 1 15-ounce can chickpeas, rinsed
  • 1 tablespoon extra-virgin olive oil 
  • medium onion, chopped
  • 6 ounces baby spinach, coarsely chopped
  • 1 tablespoon chopped fresh oregano
  • 3/4 cup crumbled feta cheese, divided
  • 1/4 cup sun dried tomatoes, (not oil-packed), chopped
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon 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. 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 through, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.


Per serving  

Calories: 344; Carbohydrates: 48g; Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Protein: 14g; Cholesterol: 25mg; Dietary Fiber: 11g; Sodium: 656mg