Mediterranean Harvest Stuffed Peppers

Bell peppers are filled with quinoa, chickpeas, tomatoes, feta, onion, garlic, and Mediterranean herbs, then baked until tender. Cooking the quinoa in vegetable broth gives the filling flavor before it goes into the peppers.

Mealtime: Main Course

Cuisine: Mediterranean

Dietary Preferences: Vegetarian

Cooking Time: 30-Minute Meal

Difficulty Level: Beginner

Seasonal Preference: Summer BBQ

Nutritional Information (per serving)

Calories: 350

Protein: 13g

Fat: 12g

Fiber: 8g

Sodium: 600mg

Ingredients

• 4 large bell peppers (about 600g)
• 1 cup quinoa, rinsed (170g)
• 2 cups vegetable broth (480mL)
• 1 tablespoon olive oil (15mL)
• 1 small onion, diced (150g)
• 2 cloves garlic, minced (6g)
• 1 teaspoon dried oregano (1g)
• 1 teaspoon dried basil (1g)
• 1 cup cherry tomatoes, halved (150g)
• 1 cup canned chickpeas, drained and rinsed (240g)
• 1 cup feta cheese, crumbled (150g)
• 1/4 cup fresh parsley, chopped (15g)
• 1/2 teaspoon Salt, plus more to taste
• 1/4 teaspoon Pepper, plus more to taste

Utensils

• Baking dish
• Medium pot
• Sharp knife
• Cutting board
• Measuring cups
• Measuring spoons
• Wooden spoon
• Fork
• Aluminum foil
• Serving platter

Step by Step Instructions

1. Start by preheating your oven to 375°F (190°C).
2. Prepare the bell peppers by slicing off the tops and removing the seeds and membranes.
3. In a medium pot, heat the olive oil over medium heat and add the diced onion. Sauté the onion until it becomes translucent, which should take about 5 minutes.
4. Stir in the minced garlic, dried oregano, and dried basil, and cook for an additional minute until fragrant.
5. Add the rinsed quinoa to the pot along with the vegetable broth. Bring the mixture to a boil, then reduce the heat and cover, allowing it to simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
6. Once the quinoa is done, remove the pot from heat and fluff the quinoa with a fork.
7. Gently fold in the halved cherry tomatoes, drained chickpeas, crumbled feta cheese, and chopped parsley. Season the mixture with salt and pepper to taste.
8. Stuff each prepared bell pepper with the quinoa mixture, packing it in gently.
9. Place the stuffed peppers upright in a baking dish. If necessary, add a splash of water to the bottom of the dish to help steam the peppers.
10. Cover the baking dish with aluminum foil and bake for 30 minutes.
11. After 30 minutes, remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and slightly caramelized on top.
12. Once done, let the stuffed peppers cool for a few minutes before serving. Enjoy your Mediterranean Harvest Stuffed Peppers!

Variations & Serving Suggestions

Ready to add some playful twists to your Mediterranean Harvest Stuffed Peppers? Swap the quinoa for bulgur or couscous for a heartier grain profile without losing the vegetable harmony.

• Toss in kalamata olives or sun-dried tomatoes for a more intense umami kick.
• Garnish with extra parsley and a drizzle of balsamic glaze for a bright, elegant finish.
• Serve with a cucumber and yogurt salad or simple roasted vegetables to round out the plate.

Arrange the finished peppers on a vibrant platter for a celebratory presentation, letting the caramelized edges and jewel-toned fillings shine.