A New Twist on the Middle Eastern Classic

Bold and savory middle eastern flavors come together in this dish to create a healthy and creative take on traditional falafel. Stuffed with a hearty blend of chickpeas, fresh herbs, and spices, then roasted to perfection inside naturally sweet red bell peppers, this dish delivers fiber, flavor, and nutrient density in every bite. It’s the perfect meal for batch cooking, family dinners, or impressing guests with how good whole plant foods can taste.

Chickpeas Are the Key

Chickpeas are the foundational ingredient in falafel. They have the perfect balance of starch and moisture to bind together in the balls or patty shapes of traditional falafel.

Chickpeas are great for people living with diabetes for multiple reasons, including that they are:

High in fiber, with about 12-13g fiber in one cup. Fiber helps slow the absorption of glucose, keeping blood sugar levels stable after meals.
High in protein, with 14-15g protein in one cup. This helps promote satiety and blood sugar control too.
High in complex carbohydrates. The carbohydrates in chickpeas are slow-digesting and provide sustained energy without blood sugar spikes.

A 2008 study had participants eat 4 cans of chickpeas per week for 12 weeks. During that time, their total and LDL cholesterol dropped. They also had slightly lower insulin levels and better insulin sensitivity.

Red Bell Peppers: The Perfect Edible Bowl

If you’ve never had stuffed bell peppers before, you’re in for a treat! These bright and beautiful peppers get soft and sweet as they roast, while maintaining their shape – making them the perfect little bowl for the filling flavors to bake in.

Red bell peppers are a fantastic source of vitamin C, with a single red bell pepper bringing over 150% of the daily recommended value. They are also high in antioxidants like beta-carotene, lycopene, and other carotenoids, which help to protect blood vessels, improve insulin sensitivity, and reduce diabetes complications.

Small But Mighty

Garlic is a small ingredient with big value. It adds a rich, savory, and aromatic depth to a recipe.

When garlic is chopped or crushed, it creates allicin, a natural compound with antimicrobial, anti-inflammatory, and antioxidant effects. Allicin is also one of the compounds in garlic that has anti-cancer properties. These compounds can slow or stop the growth of cancer cells, protect cells from damage, and block the harmful chemicals and signals that cause cancer to grow.

Garlic is also a natural way to boost immune function. It stimulates certain cell types that help to protect the body from infection and disease.

Herbs to Brighten and Boost the Meal

Parsley is a must-have ingredient when it comes to falafel. It adds a fresh, earthy flavor to balance out the richness of the chickpeas, and helps create a more authentic and traditional taste.

Dill and basil are less traditional, but we like to include them. Each brings its own unique twist. Dill is more light and tangy, while basil has a sweet and peppery flavor.

Together, these herbs bring it all together and elevate the dish from simple to sensational. Not only do they add layers of fresh, bold flavor, but they also pack in antioxidants, vitamins, and anti-inflammatory benefits that support your overall health.

Falafel Stuffed Red Peppers

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Cook Time 1 20

Servings 2 Serving

Calories 367 kcal

Ingredients

2 cups (305g) Chickpeas, cooked, drained and rinsed - About ¾ of a 15-oz can
4 (12g) Garlic Cloves, minced - About 1 small head of garlic
2 cups (85g) Basil Leaves, chopped - About 1 large bunch
1 cup (60g) Parsley, chopped - About 1 medium bunch
¼ tsp (1g) Black Pepper - Available in spice jars
4 cups (600g) Red Bell Pepper, leave whole to stuff - About 5 medium red bell peppers
2 tsps (10g) Tahini - Available in 15-oz jars
½ cup (120g) Lemon Juice - Juice of about 3 large lemons
¼ cup (2g) Fresh Dill - About 1 small bunch
½ cup (120g) Water

Instructions

Preheat oven to 400ºF.
Combine chickpeas, garlic, basil, parsley, and black pepper together in a food processor. Blend until you achieve a smooth consistency.
Slice bell peppers in half and carve out the seeds. Fill each half evenly with the falafel mixture. Place on a baking sheet lined with parchment paper. Bake in the oven for 50 minutes.
Meanwhile, create your tahini dill sauce by combining tahini, lemon juice, dill and water in the food processor. Pulse until smooth. Transfer into a jar and set aside.
Remove peppers from the oven. Let cool for 5 minutes then drizzle with tahini dill sauce. Enjoy!

Nutrition

Calories: 367kcalCarbohydrates: 64gProtein: 17gFat: 8.4gFiber: 16g

+ References

Mastering Diabetes has strict guidelines for scientific references in our articles, and we rely on peer-reviewed studies, academic research institutions, governmental organizations, and reputable medical organizations. We do our best to avoid using non evidence-based references in all articles. The references in this article are listed below.

Carotenoids in the Treatment of Diabetes Mellitus and Its Complications: A Mechanistic Review. Biomedicine & Pharmacotherapy 2017, 91, 31–42. https://doi.org/10.1016/j.biopha.2017.04.057.
Chickpeas May Influence Fatty Acid and Fiber Intake in an Ad Libitum Diet, Leading to Small Improvements in Serum Lipid Profile and Glycemic Control. Journal of the American Dietetic Association 2008, 108 (6), 1009–1013. https://doi.org/10.1016/j.jada.2008.03.009.
Dietary Intake of Carotenoids and Risk of Type 2 Diabetes. Nutrition, Metabolism and Cardiovascular Diseases 2015, 25 (4), 376–381. https://doi.org/10.1016/j.numecd.2014.12.008.
Rauf, A.; Abu-Izneid, T.; Thiruvengadam, M.; Imran, M.; Olatunde, A.; Shariati, M. A.; Bawazeer, S.; Naz, S.; Shirooie, S.; Sanches-Silva, A.; Farooq, U.; Kazhybayeva, G. Garlic (Allium Sativum L.): Its Chemistry, Nutritional Composition, Toxicity, and Anticancer Properties. Current Topics in Medicinal Chemistry 2022, 22 (11), 957–972. https://doi.org/10.2174/1568026621666211105094939.
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Leh, H. E.; Lee, L. K. Lycopene: A Potent Antioxidant for the Amelioration of Type II Diabetes Mellitus. Molecules 2022, 27 (7), 2335. https://doi.org/10.3390/molecules27072335.
Palevitch, D.; Craker, L. E. Nutritional and Medical Importance of Red Pepper (Capsicum Spp.). Journal of Herbs, Spices & Medicinal Plants 1996, 3 (2), 55–83. https://doi.org/10.1300/J044v03n02_08.
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About the author

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.