Mediterranean Stuffed Bell Peppers with Couscous and Feta
These colorful bell peppers are roasted until tender and filled with fluffy herbed couscous, fresh vegetables, briny feta, and aromatic Mediterranean seasonings. The dish is satisfying yet light, making it perfect for a healthy weeknight dinner or a vibrant side at gatherings. It’s vegetarian, protein-rich (thanks to feta), and can be made ahead for meal prep.
Time
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
Servings: 4
Ingredients
For the Peppers:
4 large bell peppers (red, yellow, or orange), halved and seeds removed
1 tbsp olive oil
Pinch of salt and pepper
For the Couscous Filling:
1 cup couscous
1 cup vegetable broth
1 tbsp olive oil
1 cup cherry tomatoes, quartered
1 small cucumber, diced
1/4 cup red onion, finely chopped
1/3 cup Kalamata olives, pitted and chopped
1/3 cup crumbled feta cheese
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped
Juice and zest of 1 lemon
1/2 tsp dried oregano
Salt and pepper, to taste
Optional Garnish:
Extra feta crumbles
Fresh parsley or mint leaves
A drizzle of olive oil
Instructions
Prepare the Peppers
Preheat oven to 375°F (190°C).
Arrange halved bell peppers cut side up on a baking sheet. Drizzle with olive oil, sprinkle lightly with salt and pepper.
Roast for 15 minutes until slightly softened.
Cook the Couscous
In a small saucepan, bring the vegetable broth to a boil.
Stir in couscous and olive oil, cover, and remove from heat. Let sit for 5 minutes, then fluff with a fork.
Make the Filling
In a large bowl, combine cooked couscous, cherry tomatoes, cucumber, red onion, olives, feta, parsley, mint, lemon juice and zest, oregano, salt, and pepper. Toss gently to mix.
Stuff the Peppers
Spoon the couscous mixture evenly into roasted bell pepper halves.
Return to oven and bake for 15–20 minutes until peppers are tender but still hold their shape.
Serve
Garnish with extra feta, parsley, and a drizzle of olive oil. Serve warm or at room temperature.
Notes & Tips
Make it vegan: Replace feta with vegan feta or omit it.
Add protein: Chickpeas or lentils can be mixed into the couscous filling for extra protein.
Meal prep friendly: Store stuffed peppers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for 10 minutes.
Grill option: Instead of baking, grill the peppers for a smoky flavor.
Frequently Asked Questions
Q: Can I use quinoa instead of couscous?
A: Yes, quinoa works perfectly and adds more protein.
Q: Can I make the filling ahead of time?
A: Absolutely. Prepare the couscous mixture up to a day ahead and store in the fridge. Stuff peppers just before baking.
Q: Can I freeze stuffed peppers?
A: Yes, freeze them unbaked for up to 2 months. Bake from frozen, adding 10–15 minutes to cooking time.
Nutritional Information
Calories: 270 kcal
Protein: 8g
Carbohydrates: 34g
Fat: 12g
Fiber: 6g
Sugar: 7g
Sodium: 480mg