Mediterranean Stuffed Bell Peppers
Mediterranean Stuffed Bell Peppers are a vibrant and healthy dish filled with grains like quinoa or couscous, Mediterranean vegetables, crumbled feta cheese, olives, and aromatic herbs. These peppers are baked until tender and topped with golden cheese, offering a hearty and flavorful meal that’s perfect for any occasion.
Equipment
- 1 Baking Dish (9x13 inch or similar)
- 1 Medium Skillet
- 1 Small Pot (for cooking quinoa/couscous)
- 1 Knife (for chopping vegetables)
- 1 Spoon or Scoop (for stuffing the peppers)
- 1 Aluminum Foil (for covering the baking dish during the first phase of cooking)
Ingredients
- 4 large bell peppers any color, red, yellow, or green
- 1 cup quinoa or couscous uncooked
- 1 tablespoon olive oil for sautéing and drizzling
- 1 small onion chopped
- 2 garlic cloves minced
- 1 cup cherry tomatoes chopped
- 1/2 cup Kalamata olives chopped
- 1/2 cup sun-dried tomatoes chopped
- 1 cup crumbled feta cheese
- 1/2 cup cooked chickpeas optional, for extra protein
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 cup fresh parsley chopped
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease or drizzle a baking dish with olive oil.
- Prepare the bell peppers: Wash the peppers and cut off the tops. Remove the seeds and membranes. Set aside.
- Cook the quinoa (or couscous) according to package instructions. Fluff with a fork when done.
- Sauté the aromatics: Heat the olive oil in a medium skillet over medium heat. Add the onion and garlic and sauté until softened, about 3-4 minutes.
- Add the tomatoes and olives: Add the chopped tomatoes, sun-dried tomatoes, and olives to the skillet. Stir and cook for an additional 3 minutes.
- Combine the filling: Stir in the cooked quinoa (or couscous), crumbled feta cheese, chickpeas (if using), oregano, basil, and parsley. Season with salt, pepper, and lemon juice. Mix everything together.
- Stuff the peppers: Carefully spoon the filling into each bell pepper, packing it in tightly.
- Bake the stuffed peppers: Arrange the peppers in the prepared baking dish. Cover with aluminum foil and bake for 30 minutes. Then, remove the foil and bake for another 10 minutes, until the peppers are tender and the filling is golden on top.
- Serve: Let the peppers cool for a few minutes before serving. Optionally, garnish with more parsley and a drizzle of olive oil or tzatziki sauce.
Notes
- Customization: Feel free to add more vegetables like spinach, zucchini, or eggplant to the filling for extra nutrition and flavor.
- Make it Vegan: Simply omit the feta cheese and use a plant-based cheese alternative or nutritional yeast.
- Storage: Leftover stuffed peppers can be stored in an airtight container in the fridge for up to 3 days. They can also be frozen for up to 3 months. Reheat in the oven at 350°F (175°C) until heated through.