Mediterranean Stuffed Bell Peppers with Quinoa
These colorful bell peppers are roasted and stuffed with a bright, savory mix of quinoa, feta, cherry tomatoes, olives, and fresh herbs. It’s a Mediterranean classic made lighter and healthier—perfect as a vegetarian main or hearty side dish.
Total Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4
Ingredients
For the Stuffed Peppers:
4 large bell peppers (red, yellow, or orange), halved lengthwise, seeds removed
1 tbsp olive oil
Salt and pepper to taste
For the Filling:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 tbsp olive oil
1 small red onion, finely diced
2 cloves garlic, minced
1 cup cherry tomatoes, halved
½ cup kalamata olives, chopped
½ cup crumbled feta cheese
¼ cup fresh parsley, chopped
1 tbsp fresh mint or dill, chopped
Zest and juice of 1 lemon
Salt and black pepper, to taste
Instructions
1. Cook the Quinoa:
In a pot, bring 2 cups of water or broth to a boil.
Add quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until fluffy and liquid is absorbed.
Remove from heat, fluff with a fork, and let cool slightly.
2. Sauté Aromatics:
While quinoa cooks, heat 1 tbsp olive oil in a pan.
Sauté onion for 3–4 minutes until soft. Add garlic and cook for 1 more minute.
Remove from heat.
3. Prepare Filling:
In a bowl, mix cooked quinoa, sauteed onion/garlic, cherry tomatoes, olives, feta, herbs, lemon zest, and lemon juice.
Season with salt and pepper to taste.
4. Prepare Peppers:
Preheat oven to 375°F (190°C).
Rub pepper halves with olive oil, sprinkle with salt, and place in a baking dish.
5. Stuff and Bake:
Fill each pepper generously with quinoa mixture.
Cover with foil and bake for 25 minutes, then uncover and bake 5–10 minutes more until peppers are tender and tops lightly golden.
Notes & Tips
Make it vegan: Skip feta or use plant-based cheese.
Add protein: Add canned chickpeas, lentils, or shredded rotisserie chicken.
Meal prep-friendly: Stuffed peppers keep well in the fridge for 4 days and freeze beautifully.
Grill option: Instead of baking, grill the peppers over medium heat for a smoky twist.
Frequently asked questions FAQs
Q: Can I use rice or couscous instead of quinoa?
A: Yes! Cooked brown rice, couscous, bulgur, or farro all work well as alternatives.
Q: Are these good cold or at room temperature?
A: Absolutely! They’re delicious cold or warm, making them great for picnics or lunchboxes.
Q: Can I prepare them ahead?
A: Yes. Assemble them a day ahead, then bake when ready to serve.
Nutrition Information
Calories: 230 kcal
Protein: 8g
Fat: 10g
Carbohydrates: 27g
Fiber: 5g
Sugar: 6g
Sodium: 430mg