🫑 Mediterranean Stuffed Bell Peppers
Ingredients (Serves 4–6)
For the Peppers:
- 4–6 large bell peppers (any color), tops cut off and seeds removed
For the Filling:
- 1 cup cooked quinoa (or brown rice / farro)
- 1 tbsp extra virgin olive oil
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- ½ cup chickpeas or cooked lentils
- ¼ cup kalamata olives, sliced
- ¼ cup feta cheese, crumbled (optional but classic)
- 2 tbsp fresh parsley or basil, chopped
- 1 tsp dried oregano
- ½ tsp sea salt
- ¼ tsp black pepper
- Juice of ½ lemon
Optional topping:
- 2 tbsp grated Parmesan or extra feta before baking
Instructions
- Preheat oven to 375°F (190°C). Lightly drizzle olive oil in a baking dish.
- Prepare the filling:
- Heat olive oil in a skillet over medium heat.
- Sauté onion and garlic for 2–3 minutes.
- Add zucchini, cherry tomatoes, chickpeas, oregano, salt, and pepper. Cook for another 5 minutes until tender.
- Stir in cooked quinoa, olives, lemon juice, and herbs. Remove from heat and fold in feta (if using).
- Stuff the peppers:
- Fill each pepper with the mixture. Place upright in the baking dish.
- Drizzle a little olive oil over the top.
- Bake:
- Cover with foil and bake for 25 minutes.
- Remove foil, top with Parmesan or feta, and bake another 10 minutes until golden.
- Serve warm with a drizzle of extra virgin olive oil or a spoon of Greek yogurt sauce on the side.
🌿 Mediterranean Diet Benefits
- Packed with plant-based protein from quinoa and chickpeas.
- Uses olive oil and fresh herbs for healthy fats and flavor.
- Naturally high in fiber, antioxidants, and vitamins.
- Perfect as a main dish or meal prep option.
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