When it's picnic season, and hotter outside than ever, whip up these no bake Chickpea Stuffed Peppers, and get your meal on the table in record time without even turning on your oven! With a Lebanese-inspired flavor profile practically made for the season, this will be your go-to meal all Summer long!
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Chickpea Stuffed Peppers are perfect for all your summer picnics because they're no bake, and are ready in under 30 minutes! Plus, you can make them a day ahead if you need to.
This dish was inspired by the flavors of falafel, which is one of my favorite foods! Try my Falafel Hummus Pita Wraps, which use the same delicious tahini sauce! This dish is great all by itself, or served with hummus and veggies, pita bread, or a Lebanese style chopped salad.
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Heart Health Benefits of Chickpea Stuffed Peppers
Our Lebanese stuffed peppers are low in calories, making them a great addition to any meal for anyone, especially those trying to manage their weight. They're high in fiber, folate, vitamin C, and vitamin K, and a good source of protein, vitamins A and E, iron, magnesium, potassium, and zinc!
Macronutrients
Our stuffed peppers are low in total carbohydrates, making them a great choice for people with diabetes or anyone looking to keep their carbohydrate intake lower. The high fiber content also helps keep blood sugar in check while also helping to keep you regular and lower cholesterol (1).
This recipe is a considered a good source of protein, thanks to the chickpeas we use for the filling. The protein here is entirely plant-based protein. Multiple studies show that replacing red and processed meats with plant-based protein sources can lower your risk cardiovascular disease (2, 3)
Thanks to our use of olive oil in the salad, our recipe has a good amount of monounsaturated fats (MUFAs). MUFAs from olive oil specifically have been demonstrated to lower the overall risk of death, including cardiovascular death, as well as cardiovascular events and stroke (4). Tahini also contributes heart healthy fat content, and may help reduce blood pressure and improve endothelial function (5).
Micronutrients, Phytonutrients, and Antioxidants
The ingredients in this recipe are rich in antioxidants and phytonutrients known to protect heart health. Some important vitamins and minerals here are folate, vitamins A, C, E, and K, iron, magnesium, potassium, and zinc. These nutrients all work together to support proper heart rhythm, control blood pressure, reduce excessive clotting and inflammation, help transport oxygen, and support your immune system.
The incredibly high vitamin C content of our stuffed peppers is owed mainly to the peppers themselves, as well as the parsley. Vitamin C can protect against oxidative stress and lower your risk of developing heart disease. It also supports the immune system.
Lycopene is abundant in tomatoes, so we get a good amount in this recipe. We know lycopene for it's prostate protective effects, but it also plays a role in protecting your heart, and helping to reduce the risk for heart disease (6, 7).
Allicin is an antioxidant present in garlic, and can help improve lipid profiles, as well as regulate blood pressure and improve endothelial function (8).
Other important compounds for heart health present in smaller amounts include quercetin (from onions), menthol (from mint), thymol (from cilantro), and tannins (from chickpeas and cucumbers).
Ingredients
Don't feel intimidated by the ingredient list. It goes together easy, but does require some chopping.
- Bell peppers
- Chickpeas
- Cucumber
- Tomato
- Red onion
- Cilantro
- Parsley
- Mint
- Garlic
- Cumin
- Coriander
- Cinnamon
- Tahini
- Lemon juice
- Not pictured: Olive oil, water, and salt
See recipe card for quantities.
Instructions
Follow these picture directions for easy assembly!
- Step 1: Dice the veggies and add them to a bowl with the chickpeas.
- Step 2: Mince the fresh herbs and garlic, and add them to the bowl.
- Step 3: Measure in the dried spices, oil and lemon juice.
- Step 4: Mix well.
- Step 5: Add the ingredients for the tahini sauce to a small bowl.
- Step 6: Mix well until completely smooth.
- Step 7: Cut the peppers in half and remove the seeds. Generously fill each pepper half with the chickpea salad. Serve cold, drizzled with tahini dressing.
Hint: leave the stems of the peppers intact to keep the salad from falling out.
Substitutions
This recipe is already gluten free, dairy free, vegetarian, and vegan. If you need some substitution ideas, try these:
- Chickpeas - any bean will do - try black beans or navy beans
- Tahini - use almond butter for a similar result, or Greek yogurt for something a little different
- Cilantro - if you hate it, leave it out and double the parsley
Variations
Try one of these delicious variations to Lebanese Stuffed Peppers!
- Cheese - add some feta cheese crumbles to the chickpea salad
- Spicy - add a little chopped jalapeno pepper or a dash of cayenne pepper
- Peppers - for something different, try stuffing poblano, pepperoncini, or Italian sweet peppers
See this Lentil Stuffed Peppers recipe for something a little more traditional.
Equipment
All you'll need to make this recipe is some measuring cups and spoons, a cutting board, and a knife. Awesome, right?!
You might also like a microplane for grating the garlic. Or simply use premade garlic paste!
Storage
Store covered in the refrigerator for up to 3 days.
This recipe is not freezer friendly.
Pro tip
When you're buying peppers for this, look for large, round peppers, that are free from blemishes and that aren't misshapen. Peppers that are weird shapes don't allow for as much filling, and they are less likely to sit straight on your plate (potentially causing spillage).
FAQ
No. For this recipe, you need the fresh herbs. Dried won't cut it.
Removing the seeds reduces the wetness of the chickpea salad. So no, you don't have to remove the seeds, but your salad may end up being too wet as a result.
Related
Looking for more lunch recipes? Try these:
Pairing
These are my favorite dishes to serve with chickpea stuffed peppers:
📖 Recipe
No Bake Chickpea Stuffed Peppers
Ingredients
For the Peppers
- 3 Bell Peppers any color, halved and seeded
- 1 can No Added Salt Chickpeas drained and rinsed
- ½ cup diced Seedless Cucumber
- ½ cup seeded, diced Tomato
- ½ cup minced Parsley
- ½ cup minced Cilantro
- ¼ cup diced Red Onion
- ¼ cup minced Mint
- 3 Garlic Cloves minced
- 2 tablespoon Olive Oil
- 2 tablespoon Lemon Juice
- 1 teaspoon Cumin
- 1 teaspoon Coriander
- ¼ teaspoon Cinnamon
- optional ¼ teaspoon Salt
For the Tahini Dressing
- ¼ cup Tahini
- 3 tablespoon Water
- 2 tablespoon Lemon Juice
- 1 Garlic Clove grated
- Pinch Salt
Instructions
- Prepare the bell peppers by cutting them in half lengthwise, and removing the seeds. Keep the stem intact to keep the filling inside the peppers.
- Prepare the salad. In a large bowl, add the chickpeas, cucumbers, tomatoes, and red onion.
- Then add the parsley, cilantro, mint, and garlic.
- Finally, add the spices, oil, lemon juice, and salt (if using).
- Mix well.
- Make the tahini dressing. Combine all the ingredients for the dressing in a small bowl, and mix well until smooth.
- Assemble the dish. Fill each pepper half generously with the chickpea filling.
- Put the filled peppers on a serving platter, or in a casserole dish, and drizzle with the tahini dressing.
- Serve with additional tahini dressing as desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind for this stuffed pepper recipe.
- Wash all fresh produce, including fresh herbs, and your hands before beginning
- Cut around the pepper stem to cut the seeds out carefully - it's easy to cut your hand this way
- If you have any leftovers, refrigerate them in a covered container within 2 hours
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