Mediterranean Stuffed Peppers with Herbed Rice & Chickpeas
These Mediterranean Stuffed Peppers are bursting with flavor — filled with fragrant herbed rice, chickpeas, sun-dried tomatoes, and olives, then baked until tender. It’s a complete vegetarian meal that’s hearty, healthy, and feels like a warm hug from the Mediterranean coast.
⏱ Time
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Ingredients
For the peppers
4 large bell peppers, any color, tops cut off and seeds removed
1 tbsp olive oil, for brushing
For the Filling:
1 tbsp olive oil
1 small red onion, finely chopped
2 cloves garlic, minced
1 cup cooked rice (white, brown, or basmati)
1 can (15 oz) chickpeas, rinsed and drained
1/4 cup sun-dried tomatoes, chopped
1/4 cup kalamata olives, sliced
1/4 cup feta cheese, crumbled (optional, or use vegan feta)
1 tsp dried oregano
1/2 tsp cumin (adds warmth!)
Salt & pepper, to taste
2 tbsp chopped parsley or mint
Juice of 1/2 lemon
Instructions
1. Preheat the Oven
Preheat to 375°F (190°C).
Lightly brush the bell peppers with olive oil inside and out. Place in a baking dish, open side up.
2. Prepare the Filling
In a skillet, heat 1 tbsp olive oil over medium heat.
Sauté onion for 3–4 minutes until soft.
Add garlic, cook 1 minute more.
Stir in cooked rice, chickpeas, sun-dried tomatoes, olives, oregano, cumin, salt, and pepper.
Cook 2–3 minutes to warm through.
Turn off heat. Stir in feta (if using), herbs, and lemon juice.
3. Stuff the Peppers
Spoon the filling into each pepper generously, pressing slightly to pack it in.
Drizzle a little olive oil over the tops.
Cover loosely with foil.
4. Bake
Bake covered for 30 minutes.
Uncover and bake 10–15 more minutes until peppers are tender and edges are lightly golden.
5. Serve
Sprinkle with extra herbs or feta before serving.
Best served warm or at room temperature with a dollop of tzatziki or a green salad on the side.
Notes & Variations
Make it vegan: Skip the feta or use a vegan cheese.
Add spice: Add red chili flakes or a spoonful of harissa to the filling.
Protein boost: Add cooked lentils or tofu crumbles.
Use grains: Substitute quinoa or bulgur for rice.
❓ Frequently asked questions FAQ
Q: Can I prep this ahead of time?
A: Yes! Stuff the peppers and refrigerate up to 24 hours ahead. Bake when ready.
Q: Can I freeze them?
A: Yes. Freeze individually after baking. Reheat in the oven or microwave.
Q: Can I use green peppers?
A: Yes, though red/yellow/orange are sweeter and work best with the filling flavors.
Nutritional Information
Calories ~300
Protein ~11g
Carbs ~35g
Fat ~12g
Fiber ~8g
Sodium ~420mg