Mediterranean stuffed peppers with chickpeas

Mediterranean stuffed peppers with chickpeas: an oven recipe with tomatoes, onion, garlic, parsley and olive oil – plant-based and easy for every day.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 35 min
• Total time: 55 min
• Calories: 320 kcal per serving
• Protein: 14 g
• Fat: 12 g
• Carbs: 42 g

Ingredients

• 1 tin of chickpeas
• 1 tin of tomatoes
• 1 onion
• 2 cloves of garlic
• 2 tbsp olive oil
• 4 peppers
• 1 handful of parsley
• 1 pinch of salt

Method

You’ll need: oven · saucepan · baking dish · chopping board · knife · sieve

1. Preheat the oven to 180 °C (160 °C fan) and wash the peppers. Cut off the tops and remove the seeds and white membranes.
2. Dice the onion and garlic, chop the parsley and rinse the chickpeas. Have everything ready to hand.
3. Heat the olive oil in a pan and cook the onion and garlic briefly until softened. Add the tomatoes and chickpeas and let the mixture simmer gently for a few minutes until it thickens slightly.
4. Stir in the parsley and season with salt. The filling should be juicy but not too runny.
5. Fill the peppers with the tomato and chickpea mixture and set them in a baking dish. Bake at 180 °C for 25–30 minutes, until the peppers are soft and the top takes on a little colour.
6. Serve the stuffed peppers hot, ideally straight from the oven. A little fresh parsley on top goes well.

Good to know

A dish like this makes the evening easier. Warm, full of flavour and pleasantly uncomplicated – just the thing when you want dinner to come out of the oven.

Swaps

Chickpeas → white beans (similar fibre content, mild flavour); parsley → basil (also brings plant compounds); olive oil → avocado oil (heat-stable, mainly monounsaturated fats); tinned tomatoes → plain passata

Allergens

Naturally free from gluten and dairy. For children, softly cooked peppers are often more pleasant to eat; in pregnancy, keep good kitchen hygiene when preparing the ingredients.

Dairy-free recipes