Farro and Feta Stuffed Peppers

Staff Writer
A filling vegetarian main dish, these peppers are stuffed with farro, chickpeas, and feta, and then cooked in apple cider
Farro and Feta-Stuffed Peppers
Rita Maas, Romulo Yanes, and Ann Stratton

Farro and Feta-Stuffed Peppers

A filling vegetarian main dish, these peppers are stuffed with farro, chickpeas, cranberries, and feta, and then cooked in apple cider. Use the cooking liquid to make a delicious apple cider reduction to drizzle on the stuffed peppers. This recipe comes from the Weight Watchers New Complete Cookbook Fifth Edition.

4
Servings
282
Calories Per Serving
Deliver Ingredients

Notes

Excerpted from Weight Watchers New Complete Cookbook Fifth Edition © 2014 by Weight Watchers. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Ingredients

  • 3 Cups water
  • ¾ Cup farro
  • 4 red bell peppers
  • 1 Cup canned chickpeas, rinsed and drained
  • 3 scallions, thinly sliced
  • ¼ Cup dried cranberries
  • ¼ Cup crumbled reduced-fat feta cheese
  • 1 Teaspoon ground cumin
  • ½ Teaspoon salt
  • ¼ Teaspoon black pepper
  • 1 Cup apple cider

Directions

Bring the water to a boil in a medium saucepan. Add the farro. Reduce the heat and simmer, covered, until tender, 25 minutes; drain.

Preheat the oven to 350 degrees F. Spray a medium deep casserole dish or baking pan with nonstick spray.

Cut a thin slice from the tops of the bell peppers; remove the ribs and seeds. Stir together the farro, chickpeas, scallions, cranberries, feta, cumin, salt, and pepper in a large bowl. Spoon the farro mixture evenly into the bell peppers. Place the peppers in the prepared casserole. Pour the cider into the casserole. Cover and bake until the peppers are tender, 1 hour. Transfer to a plate and cover.

To make a sauce, pour the cooking liquid into a medium saucepan and bring to a boil over high heat. Boil, stirring occasionally, until the sauce is reduced and thickened slightly, about 5 minutes. Spoon the sauce over the stuffed peppers.

Farro Shopping Tip

Italian food is about simplicity and letting the ingredients shine. So make sure you get ingredients that are great quality and flavor. Farmers markets and specialty stores will have great produce and products. Just be sure to have some great olive oil.

Farro Cooking Tip

Unlike other highly regarded cuisines, Italian cooking is usually simple to make with many dishes having only 4 to 8 ingredients. Italian cooks rely chiefly on the quality of the ingredients rather than on elaborate preparation.

Nutritional Facts

Total Fat
4g
7%
Sugar
20g
N/A
Saturated Fat
2g
8%
Cholesterol
8mg
3%
Protein
10g
21%
Carbs
54g
18%
Vitamin A
205µg
23%
Vitamin B12
0.2µg
2.6%
Vitamin B6
0.5mg
26.4%
Vitamin C
155mg
100%
Vitamin E
2mg
12%
Vitamin K
32µg
40%
Calcium
105mg
10%
Fiber
9g
37%
Folate (food)
95µg
N/A
Folate equivalent (total)
95µg
24%
Iron
3mg
17%
Magnesium
79mg
20%
Monounsaturated
0.9g
N/A
Niacin (B3)
4mg
19%
Phosphorus
236mg
34%
Polyunsaturated
1g
N/A
Potassium
533mg
15%
Riboflavin (B2)
0.2mg
14.4%
Sodium
477mg
20%
Thiamin (B1)
0.2mg
15.3%
Zinc
2mg
13%

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