stuffed peppers stuffed peppers Israeli Kitchen These stuffed peppers are low in sodium and fat. (Photo: Jerry James Stone)

Veggie stuffed peppers

The best ingredients to stuff vegetables? More vegetables, of course.

  • Yield: Serves 6
  • Prep time: 15 minutes
  • Cook time: 35 minutes

Here's the stuffed pepper you have been waiting for. This one is packed full of veggies and is pretty low on sodium and fat, so it is fairly healthy. They freeze very well also, so don't be afraid to double up the recipe.


  • 2/3 cup uncooked rice
  • 1 cup low-sodium vegetable stock
  • 1 cup water
  • 3 red bell peppers, halved and deseeded
  • 3/4 cup chopped red onion
  • 2 teaspoons minced garlic
  • 1 tablespoon dried oregano
  • 1/4 teaspoon black pepper
  • 1 1/2 cup chickpeas, rinsed and drained
  • 1/4 cup halved kalamata olives, pitted
  • 6 handfuls baby spinach
  • 2 ounces feta cheese
  • 1 tablespoon lemon juice
  • 1/4 teaspoon lemon zest
  • Salt to taste
  • Olive oil, for cooking


Add rice, vegetable stock, and water and bring to a boil. Stir then reduce heat to simmer and cover for 20 min.

Be sure the liquid has absorbed then remove from the heat and let sit for 10 minutes, keeping covered. Fluff with a fork.

Lightly oil, salt and pepper the halved peppers and place on a baking sheet.

Heat a large pan over medium and add 2 teaspoons of olive oil.

Once hot, add the onion and stir occasionally until translucent and soft. About 5-8 minutes.

Stir in the garlic, oregano, and black pepper for 30 seconds until fragrant, then add in the chickpeas and cook for about 6-8 minutes until starting to brown.

To your pan add the olives and rice and stir together.

Add in your spinach and incorporate until just starting to wilt, another 3-4 minutes.

Add half the feta, lemon juice, and lemon zest, then give it one more stir and taste. Add more salt if desired.

Lightly pack into peppers.

stuffed peppersStuffed peppers are a filling meal that allows for a lot of creativity. (Photo: Jerry James Stone)

Roast peppers at 425° F for about 20 minutes, then broil for 2 minutes.

Remove from oven and sprinkle with minced parsley.

Related Topics: Vegetarian

Recipes from the Israeli KitchenRecipes from the Israeli Kitchen