Raisin-and-Pine Nut Stuffed Peppers

This recipe conveniently uses the microwave to cook the peppers and heat the sauce, a blend of puréed canned chickpeas and commercial pasta sauce.

Yield: 4 servings (serving size: 1 stuffed pepper and 1/3 cup sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 450
  • Calories from fat: 30%
  • Fat: 15.2g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 4.9g
  • Protein: 24.7g
  • Carbohydrate: 55.2g
  • Fiber: 9.6g
  • Cholesterol: 75mg
  • Iron: 5.9mg
  • Sodium: 898mg
  • Calcium: 115mg


  • 2 cups fat-free Italian herb pasta sauce, divided (such as Muir Glen)
  • 3/4 pound ground turkey
  • 1/2 cup uncooked instant rice
  • 1/4 cup raisins
  • 2 tablespoons grated Romano cheese
  • 2 tablespoons pine nuts
  • 1 teaspoon dried basil
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 teaspoon bottled minced garlic
  • 4 large red bell peppers (about 1 1/2 pounds)
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), undrained
  • 1 teaspoon olive oil


  1. Combine 1 cup pasta sauce, turkey, and next 8 ingredients (turkey through garlic) in a bowl. Cut the tops off the bell peppers; reserve tops. Discard the seeds and membranes.
  2. Divide turkey mixture evenly among peppers; cover with reserved tops. Place the peppers in an 8-inch square baking dish. Microwave on HIGH for 14 minutes or until tender.
  3. While the peppers are cooking, drain the chickpeas in a colander over a bowl, reserving 2/3 cup chickpeas and 1/4 cup chickpea liquid. Reserve the remaining chickpeas for another use. Place 1 cup pasta sauce, 2/3 cup chickpeas, 1/4 cup chickpea liquid, and olive oil in a blender or food processor; process until well-blended. Place chickpea mixture in a 2-cup glass measure. Microwave on HIGH for 2 minutes or until thoroughly heated, stirring after 1 minute. Serve the stuffed bell peppers with sauce.
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