Description
Mediterranean stuffed peppers are a vibrant and flavorful dish filled with a hearty mixture of quinoa or rice, vegetables, and chickpeas, seasoned with aromatic herbs.
Ingredients
Scale
- 4 large bell peppers (choose red, yellow, or green for a colorful dish)
- 1 cup cooked quinoa or rice (about 170g, for a hearty base)
- 1 small onion, finely chopped (for a sweet and savory flavor)
- 2 cloves garlic, minced (to add a fragrant aroma)
- 1 medium zucchini, diced (for a nutritious crunch)
- 1 medium tomato, diced (to enhance freshness)
- 1 cup canned chickpeas, drained and rinsed (about 240g, for protein)
- 1 teaspoon dried oregano (for that classic Mediterranean taste)
- 1 teaspoon dried basil (to elevate the flavor profile)
- 1/2 teaspoon salt (to season the filling)
- 1/4 teaspoon black pepper (for a hint of spice)
- 1/2 cup feta cheese, crumbled (optional, for creaminess)
- 2 tablespoons olive oil (to sauté and drizzle)
- Fresh parsley, chopped (for garnish and added freshness)
Instructions
- Preheat the oven to 375°F (190°C).
- Wash the bell peppers, slice off the tops, and remove seeds and membranes.
- In a skillet, heat 1 tablespoon of olive oil and sauté the onion and garlic until translucent.
- Add the diced zucchini and tomato, cooking for an additional 5 minutes.
- In a large bowl, combine cooked quinoa or rice, sautéed vegetables, chickpeas, oregano, basil, salt, black pepper, and feta cheese.
- Stuff each bell pepper with the mixture, packing it down gently.
- Drizzle the remaining olive oil over the tops of the peppers and cover the baking dish with aluminum foil.
- Bake for 25 minutes, then remove the foil and bake for an additional 10-15 minutes until the peppers are tender and tops are golden.
- Garnish with fresh parsley before serving.
Notes
- Peppers can be prepared ahead of time and stored in the refrigerator for up to 24 hours before baking.
- Feel free to customize the filling with additional vegetables or proteins.
- Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.
- Freezing is an option; wrap tightly and store for up to 3 months.
Nutrition
- Serving Size: 1 stuffed pepper
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 10mg
Keywords: Mediterranean, stuffed peppers, quinoa, chickpeas, healthy recipe