Mediterranean Tuna and Chickpea Stuffed Bell Peppers – An Easy and Healthy Canned Tuna Recipe
This recipe takes its cues from the flavors of the Mediterranean, a region renowned for its healthy and hearty cuisine. The recipe imaginatively brings together nutrient-packed canned tuna and chickpeas, which are both staples in Mediterranean kitchens, and presents them in a colorful, fun, and enticing way.
Ingredient List:
4 large bell peppers, any color
2 cans of tuna in water, drained
1 can of chickpeas, rinsed and drained
1 medium red onion, finely chopped
2 cloves of garlic, minced
1 cup of cooked quinoa
1/2 cup of crumbled feta cheese
1/4 cup of chopped fresh parsley
2 tablespoons of olive oil
1 tablespoon of lemon juice
Salt and pepper to taste
1 cup of low-sodium vegetable broth
Preparation Steps:
Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds inside. Place the peppers in a baking dish, standing up, and set aside.
In a large bowl, combine the drained tuna, rinsed chickpeas, chopped red onion, minced garlic, cooked quinoa, crumbled feta, chopped parsley, olive oil, and lemon juice. Mix well until everything is fully combined, then season to taste with salt and pepper.
Stuff the peppers with the tuna and chickpea mixture, pressing down gently to ensure they're filled to the top.
Pour the vegetable broth into the bottom of the baking dish (this helps the peppers to cook and keeps them moist).
Bake in the preheated oven for 30-35 minutes, or until the peppers are tender and the stuffing is heated through.
Serve the stuffed peppers hot, garnished with extra chopped parsley, if desired.
Drink Pairing: A crisp, chilled glass of Sauvignon Blanc complements the freshness of the Mediterranean ingredients. For a non-alcoholic option, try a cool mint and cucumber-infused water.
Chef's Tips:
When choosing bell peppers, look for ones that are fairly equal in size so they cook evenly.
Feel free to add other ingredients to the stuffing based on your preferences - diced tomatoes, olives, or capers could all add interesting flavor dimensions.
Leftover stuffed peppers can be stored in an airtight container in the fridge for up to 3 days and reheated in the microwave or oven.
Cooking Time & Servings: Preparation time: 20 minutes Cooking time: 30-35 minutes Servings: 4
Nutritional Information (per serving): Calories: 350 kcal Total Carbs: 37g Sodium: 350mg Fiber: 10g Fat: 12g Protein: 22g
