Vegetarian Stuffed Peppers with Chickpeas, Veggies and Farro
This dish was the result of me realizing that I had a lot of bell peppers left toward the end of the week, a few random veggies and not-a-whole-lot-else around! However, the result was delicious, nutritious and has now been on repeat in our household and I'm so excited to share this recipe with you! Farro and chickpeas provide plant-based protein and fiber, so this dish is hearty, filling and full of plant-based goodness. I added cheese (because it tastes delicious), but you could omit the cheese or swap for a dairy-free alternative if you prefer. Also, if you need this dish to be gluten-free, simply swap the farro for quinoa! I love this dish because it is so simple, full of nutrition and a few ingredients can easily be swapped in order to make it suitable for many different dietary needs!
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients (yields 6 servings)
6 bell peppers (I like to use different colors, but any color works!)
8.8 oz farro, dry (this is one "10 Minute Farro" bag from Trader Joe's)
1 medium sweet onion, chopped
2 medium zucchini, chopped
15 oz (1 can) garbanzo beans (chickpeas), no salt added or rinsed and drained
1/4 C oil (I like to use avocado oil or olive oil)
1/2 tsp salt
1/2 tsp garlic powder
1 tsp smoked paprika (option to use traditional paprika, if preferred)
3/4 C crumbled feta cheese, optional
Nonstick cooking spray
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. While oven is preheating, bring a medium-sized pot of water to a boil. Once boiling, add farro and boil for approximately 10-12 minutes (if using 10 Minute Farro from Trader Joe's - otherwise, cook farro according to directions on package). Pour farro and water into strainer over sink and set aside.
3. In a separate pan, warm oil over medium heat. Add chopped onion and zucchini and sauté for approximately 7-10 minutes, until soft and slightly browned, stirring occasionally. Add spices (salt, garlic powder, paprika), chickpeas, farro and feta cheese (if desired). Mix until all ingredients are well combined.
4. Cut the top of the bell pepper so there is a large opening where the stem was (like the stem is cap). Cut the bottom of each bell pepper slightly, so that the pepper can stand upright on a flat surface, without there being a noticeable hole on the bottom (otherwise the farro and veggies will fall through the bottom). Remove the seeds, rinse and dry each bell pepper.
5. Spray casserole dish with nonstick spray. Place each bell pepper standing upright in casserole dish and use a spoon to place the farro and veggie mixture into each bell pepper. You may need to use the spoon to pat down the mixture to truly "stuff" each pepper. Depending on the size of each bell pepper, you may have leftover farro (which can be enjoyed on the side or saved as leftovers).
6. Bake in oven at 350 degrees Fahrenheit for approximately 10-15 minutes, or until peppers are warm and slightly softened. Enjoy!
*Note: If you swap the farro for quinoa to make this dish gluten free, make sure to use certified gluten free products if you need to limit all potential sources of cross-contact, such as in the case of celiac disease.
Nutritional Analysis Per Serving (1 serving = 1 stuffed bell pepper and approximately 1 C farro mixture)
Calories 411 calories, Total Fat 16 g, Saturated Fat 4 g, Cholesterol 17 mg, Carbohydrates 54 g, Fiber 12 g, Protein 14 g, Sodium 428 mg, Calcium 165 mg