Mediterranean Beef & Chickpea Stuffed Peppers

Colorful, hearty, and bursting with Mediterranean-inspired flavor, these Beef & Chickpea Stuffed Peppers turn simple ingredients into a satisfying iron-rich meal. Tender bell peppers are filled with savory lean beef, chickpeas, spinach, tomatoes, garlic, and herbs, then baked until perfectly tender and finished with fresh lemon and parsley for a bright, delicious touch.

Ingredients

• 4 large bell peppers, any combination of red, yellow or orange
• 1 lb lean ground beef
• 1 cup cooked chickpeas, drained and rinsed
• 2 cups fresh baby spinach, roughly chopped
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 cup diced tomatoes, drained
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon ground coriander
• ½ teaspoon salt, or to taste
• ¼ teaspoon black pepper
• Juice of ½ lemon
• ¼ cup chopped fresh parsley
• Lemon wedges and extra parsley, for serving

Instructions

1. Prepare the peppers: Preheat the oven to 375°F (190°C). Slice the bell peppers in half lengthwise and remove the seeds and membranes. Arrange them cut-side up in a lightly greased baking dish.
2. Soften the peppers: Cover the baking dish with foil and bake the empty pepper halves for about 15 minutes while you prepare the filling.
3. Cook the aromatics: Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3–4 minutes until softened. Add the garlic and cook for another 30 seconds.
4. Brown the beef: Add the ground beef to the skillet and cook until browned and fully cooked, breaking it into small pieces as it cooks. Drain excess fat if necessary.
5. Build the filling: Stir in the chickpeas, diced tomatoes, cumin, smoked paprika, oregano, coriander, salt and black pepper. Cook for another 3–4 minutes so the flavors come together.
6. Add the spinach: Stir in the chopped spinach and cook just until wilted. Remove the skillet from the heat, then stir in the lemon juice and half of the fresh parsley.
7. Stuff the peppers: Remove the peppers from the oven and carefully spoon the beef and chickpea mixture generously into each pepper half.
8. Bake: Return the stuffed peppers to the oven, uncovered, and bake for approximately 20–25 minutes, or until the peppers are tender and the filling is hot throughout.
9. Finish and serve: Sprinkle with the remaining fresh parsley and serve warm with fresh lemon wedges for squeezing over the top. 🍋

Iron Tip

This recipe brings together two types of dietary iron: beef provides heme iron, which the body generally absorbs more readily, while chickpeas and spinach provide non-heme iron. Bell peppers, tomatoes, and fresh lemon add vitamin C, which helps your body absorb non-heme iron more efficiently—making these stuffed peppers an especially smart combination for an iron-focused meal.

Why you’ll Love This Recipe

• Iron-rich ingredients: Beef provides heme iron, while chickpeas and spinach add plant-based iron.
• Big Mediterranean-inspired flavor: Garlic, cumin, oregano, coriander, lemon and fresh parsley make every bite delicious.
• Protein and fiber: Beef and chickpeas create a hearty meal that’s satisfying and filling.
• Naturally colorful: Bright bell peppers make this dish as beautiful on the plate as it is tasty.
• Great for meal prep: The stuffed peppers store well, making them an easy option for lunches or busy weeknight dinners.

Serving Suggestions

Serve these stuffed peppers warm with a squeeze of fresh lemon and a sprinkle of parsley. They’re delicious on their own for a satisfying meal, or pair them with a crisp cucumber and tomato salad, a spoonful of hummus, or a side of whole-grain couscous for an even heartier Mediterranean-inspired plate.

Storage & Reheating

Store leftover stuffed peppers in an airtight container in the refrigerator for up to 3–4 days. To reheat, place them in a covered baking dish in a 350°F (175°C) oven until warmed through, or microwave individual portions until hot. Add a fresh squeeze of lemon and a sprinkle of parsley after reheating to brighten the flavors before serving.