Mediterranean Stuffed Bell Peppers
Mediterranean Stuffed Bell Peppers are a wholesome and flavorful dish filled with a nutritious blend of quinoa (or rice), chickpeas, fresh vegetables, and aromatic herbs. These vibrant peppers are baked to perfection and topped with creamy feta cheese for a delicious balance of textures and flavors. They are vegetarian, gluten-free, and packed with protein, fiber, and Mediterranean spices. Serve them as a main dish or a side with grilled meats or fish.
Ingredients
For the Stuffed Peppers
4 large bell peppers (red, yellow, or orange)
1 cup cooked quinoa (or brown rice)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, diced
½ cup cucumber, finely diced
½ cup red onion, finely chopped
2 cloves garlic, minced
½ cup crumbled feta cheese (optional, for topping)
¼ cup Kalamata olives, chopped
¼ cup fresh parsley, chopped
2 tbsp fresh basil or oregano, chopped
1 tsp ground cumin
½ tsp smoked paprika
¼ tsp red pepper flakes (optional, for heat)
Salt and black pepper to taste
2 tbsp olive oil
1 tbsp lemon juice
For Garnish (Optional)
Extra feta cheese
A drizzle of tzatziki sauce or plain Greek yogurt
Lemon wedges
Instructions
1. Prep the Peppers
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. Lightly brush the inside of the peppers with olive oil and place them in a baking dish.
2. Make the Filling
4. In a large skillet, heat 1 tbsp olive oil over medium heat.
5. Add red onion and garlic; saute for 2 minutes until fragrant.
6. Stir in cherry tomatoes, chickpeas, quinoa (or rice), olives, cumin, smoked paprika, red pepper flakes, salt, and black pepper. Cook for 3 minutes.
7. Remove from heat and stir in cucumber, parsley, basil, and lemon juice.
3. Stuff & Bake
8. Spoon the mixture evenly into the prepared bell peppers.
9. Sprinkle with crumbled feta cheese (if using).
10. Cover with foil and bake for 25 minutes.
11. Remove foil and bake uncovered for another 10 minutes until the peppers are tender.
4. Serve & Garnish
12. Let the peppers cool for a few minutes before serving.
13. Garnish with extra feta, tzatziki, or a squeeze of fresh lemon.
Nutritional Information
(Per Stuffed Pepper, Approx. 4 Servings)
Calories: 320
Protein: 12g
Carbohydrates: 45g
Fiber: 9g
Sugars: 9g
Fat: 11g
Saturated Fat: 3g
Sodium: 420mg
Iron: 15% DV
Note: Nutritional values vary depending on the ingredients used.
Cooking Time
Prep Time: 10 minutes
Cooking Time: 35 minutes
Total Time: ~45 minutes
Notes & Tips
Make It Vegan: Skip the feta or use a dairy-free cheese alternative.
Add More Protein: Mix in ground turkey, chicken, or tofu for extra protein.
Use Different Grains: Swap quinoa for farro, couscous, or bulgur for variety.
Storage: Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave.
Freezing: Stuffed peppers freeze well! Let them cool, wrap individually, and freeze for up to 2 months.
Frequently Asked Questions
1. Can I use a different type of pepper?
Yes! Red, yellow, and orange peppers are sweeter, while green peppers are slightly bitter. You can also use poblano peppers for a spicier twist.
2. What can I use instead of quinoa?
Brown rice, white rice, couscous, or cauliflower rice (for a low-carb version) all work well.
3. Can I make this ahead of time?
Yes! You can assemble the stuffed peppers up to 24 hours in advance and bake them when ready.
4. How do I prevent the peppers from getting too soft?
Don’t overbake them! Keep the foil on for the first 25 minutes, then remove it for the last 10 minutes to keep them tender yet firm.
5. What should I serve with Mediterranean stuffed peppers?
Serve with hummus, pita bread, tzatziki, roasted vegetables, or a Greek salad for a full Mediterranean meal.
This Mediterranean Stuffed Bell Peppers recipe is colorful, nutritious, and bursting with flavor. It’s perfect for a healthy weeknight meal or meal prep. Enjoy!