Stuffed Bell Peppers with Rice and Chickpeas

These vibrant stuffed bell peppers are filled with a hearty mixture of rice and chickpeas, creating a wholesome and satisfying meal. Bursting with flavor and nutrition, they make for a perfect Kosher American dinner option.

Ingredients

• Bell Peppers - 2 large (any color)
• Cooked Rice - 1 cup (240 ml)
• Chickpeas - 1 cup (240 ml), canned and drained
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive Oil - 2 tablespoons (30 ml)
• Cumin - 1 teaspoon (5 g)
• Paprika - 1 teaspoon (5 g)
• Salt - 1/2 teaspoon (2.5 g)
• Black Pepper - 1/4 teaspoon (1 g)
• Fresh Parsley - 2 tablespoons (30 g), chopped
• Tomato Sauce - 1/2 cup (120 ml)
• Vegetable Broth - 1/2 cup (120 ml)

Steps

1. Preheat the oven to 190°C (375°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
3. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
4. Stir in the cooked rice, chickpeas, cumin, paprika, salt, black pepper, and half of the parsley. Mix well and cook for another 2-3 minutes.
5. Fill each bell pepper with the rice and chickpea mixture, packing it gently.
6. In a baking dish, pour the vegetable broth and tomato sauce at the bottom. Place the stuffed peppers upright into the dish.
7. Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
8. Remove the foil and bake for an additional 10 minutes until the peppers are tender.
9. Garnish with the remaining chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein from chickpeas, supporting muscle maintenance.

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