Spelt and Spinach Stuffed Peppers

Stuffed peppers offer a colorful, nutritious, and satisfying dish that can be enjoyed as a main course or a hearty side. This version features spelt and spinach, two ingredients that bring both flavor and health benefits to the table. Spelt, an ancient whole grain, is known for its nutty taste and high fiber content. Combined with spinach, a leafy green rich in iron and vitamins, this recipe provides a delicious way to enjoy wholesome, plant-forward cooking.

The combination of grains and vegetables in this recipe delivers a filling yet light meal that works well for lunch or dinner. Whether you’re preparing a weeknight meal or looking to impress guests with a well-balanced vegetarian option, these spelt and spinach stuffed peppers are sure to satisfy. The preparation is straightforward, and the ingredients are easy to find in most grocery stores.

Ingredients

For this recipe, you will need the following ingredients:

4 large bell peppers (any color)
1 cup spelt grains
2 cups vegetable broth (or water)
2 tablespoons olive oil
1 small yellow onion, finely chopped
2 garlic cloves, minced
4 cups fresh spinach, chopped
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon crushed red pepper flakes (optional)
1/4 cup grated Parmesan cheese (optional)
2 tablespoons chopped fresh parsley
1/2 cup tomato sauce (for topping)

Preparing the Spelt

Begin by rinsing the spelt grains under cold water. Place them in a medium saucepan with the vegetable broth or water. Bring to a boil over medium-high heat, then reduce the heat to low, cover the pot, and let the grains simmer for 35 to 40 minutes. The spelt should be tender but still slightly chewy. Once cooked, drain any excess liquid and set the grains aside to cool slightly.

If you prefer a softer texture, you can cook the spelt a bit longer or soak it for a few hours beforehand. However, maintaining some bite in the grains adds pleasant contrast to the soft bell peppers and wilted spinach.

Preparing the Bell Peppers

While the spelt is cooking, prepare the bell peppers. Wash them thoroughly and slice off the tops, removing the seeds and membranes inside. If needed, trim the bottoms slightly so the peppers stand upright in a baking dish. Arrange them upright in a lightly greased baking dish and set aside.

Choose firm, vibrant peppers for best results. Red, yellow, and orange peppers offer natural sweetness that pairs well with the savory filling. Green peppers have a slightly more bitter taste, but they also work well in this dish if you prefer less sweetness.

Making the Filling

Heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until the onion becomes translucent. Add the minced garlic and cook for another minute, stirring constantly to prevent burning.

Next, add the chopped spinach to the skillet and cook until wilted, about 3 to 4 minutes. Stir in the cooked spelt, oregano, black pepper, salt, and red pepper flakes if using. Mix well to combine all the ingredients and allow the mixture to cook for another 2 to 3 minutes to let the flavors blend.

If desired, stir in the Parmesan cheese and chopped parsley at this stage. The cheese adds a subtle richness, while the parsley brings a fresh, herbal note to the filling. Once everything is well combined, remove the skillet from the heat and let the filling cool slightly before stuffing the peppers.

Stuffing and Baking the Peppers

Spoon the filling evenly into the prepared bell peppers, pressing it down gently to pack the mixture without overstuffing. If there is any extra filling, it can be baked in a small dish alongside the peppers or saved for a quick lunch the next day.

Once the peppers are filled, spoon a tablespoon or two of tomato sauce over each one. This adds moisture and a tangy flavor that complements the savory filling. Cover the baking dish with foil and bake in a preheated oven at 375°F (190°C) for 30 minutes.

After 30 minutes, remove the foil and continue baking for another 10 to 15 minutes, or until the peppers are tender and the tops are slightly browned. If you prefer a bit of melted cheese on top, you can sprinkle a little more Parmesan or shredded mozzarella during the last 5 minutes of baking.

Serving Suggestions

These spelt and spinach stuffed peppers can be served on their own or accompanied by a fresh green salad for a complete meal. A side of crusty whole grain bread can also enhance the dish, offering a satisfying texture contrast.

For added protein, consider serving the peppers with a side of grilled tofu, roasted chickpeas, or a poached egg on top. The recipe is highly adaptable and can be tailored to suit different dietary preferences or flavor profiles.

If you’re preparing this dish in advance, the stuffed peppers can be assembled and refrigerated up to 24 hours before baking. Simply cover the dish tightly and store it in the refrigerator. When ready to bake, allow the peppers to come to room temperature for about 15 minutes before placing them in the oven.

Storage and Reheating

Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to four days. To reheat, place them in a covered baking dish and warm in the oven at 350°F (175°C) for 15 to 20 minutes, or until heated through. Alternatively, you can reheat individual portions in the microwave for 2 to 3 minutes.

This recipe also freezes well. After baking, allow the peppers to cool completely, then wrap each one individually in foil or plastic wrap and place them in a freezer-safe container. They can be frozen for up to three months. To reheat from frozen, thaw overnight in the refrigerator and bake at 350°F (175°C) until warmed through.

Health Benefits

Spelt is a nutritious whole grain rich in dietary fiber, protein, and essential minerals such as iron, magnesium, and zinc. It supports healthy digestion and helps maintain stable blood sugar levels when incorporated into a balanced diet.

Spinach is an excellent source of vitamins A, C, and K, along with iron and calcium. Its antioxidant properties help protect against inflammation and support immune function. When combined, spelt and spinach create a well-rounded base for a nutrient-dense meal.

Using bell peppers adds a boost of vitamin C, particularly in red and yellow varieties, and their natural sweetness enhances the overall flavor of the dish without the need for added sugars or heavy sauces.

Variations and Tips

This recipe is versatile and can be adjusted based on what you have on hand. If spelt is not available, substitute with other grains such as quinoa, brown rice, or farro. Each will bring a slightly different texture and flavor, but all work well in a stuffed pepper recipe.

To add more texture and protein, consider including chopped nuts such as walnuts or sunflower seeds in the filling. You can also fold in crumbled feta or goat cheese for a tangy twist. For a vegan version, simply omit the Parmesan cheese or use a plant-based alternative.

Don’t hesitate to experiment with different herbs and spices. Fresh basil, thyme, or dill can be used instead of parsley, and a pinch of smoked paprika or cumin can add a warm, earthy note to the filling.

Final Thoughts

Spelt and spinach stuffed peppers offer a delicious, well-balanced meal that is both satisfying and easy to prepare. With their vibrant colors and nutrient-rich ingredients, they are as pleasing to the eye as they are to the palate. This recipe is ideal for those looking to incorporate more whole grains and vegetables into their diet without sacrificing flavor or comfort.

Whether served at a casual family dinner or a more formal gathering, these stuffed peppers are sure to impress. With simple ingredients, flexible variations, and a wholesome profile, they make a valuable addition to any home cook’s repertoire.

Spelt and Spinach Stuffed Peppers