Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Dinners > Stuffed Vegetables (Peppers, Tomatoes)

Mediterranean Quinoa Stuffed Peppers with Feta and Herbs

These vibrant Mediterranean stuffed peppers are packed with quinoa, feta cheese, herbs, and a medley of vegetables. A healthy and satisfying meal that's perfect for a Mediterranean diet.

Prep Time
20 minutes
Cook Time
40 minutes
Servings
4
Ingredients
  • 4 Bell peppers (red, yellow, or orange)
  • 1 cup Quinoa
  • 2 cups Vegetable broth
  • 2 tablespoons Olive oil
  • 1 medium Onion, chopped
  • 2 cloves Garlic, minced
  • 1 medium Zucchini, diced
  • 1 cup Cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1/2 cup Feta cheese, crumbled
  • 1/4 cup Fresh parsley, chopped
  • 2 tablespoons Fresh mint, chopped
  • 1 tablespoon Lemon juice
  • to taste Salt and pepper

Prepare the Quinoa

Rinse the quinoa thoroughly under cold water. In a saucepan, combine the quinoa with vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside to cool slightly.

Prepare the Peppers

Preheat oven to 375°F (190°C). Cut the bell peppers in half lengthwise and remove the seeds and membranes. Place the pepper halves, cut-side up, in a baking dish.

Sauté the Vegetables

Heat olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the zucchini and cook for another 3 minutes. Stir in the cherry tomatoes and cook for 2 minutes more.

Combine Filling Ingredients

In a large bowl, combine the cooked quinoa, sautéed vegetables, Kalamata olives, feta cheese, parsley, mint, and lemon juice. Season with salt and pepper to taste. Mix well.

Stuff the Peppers

Spoon the quinoa mixture into the bell pepper halves, packing them firmly.

Bake the Peppers

Pour a little water (about 1/4 inch) into the bottom of the baking dish. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for another 10 minutes, or until the peppers are tender.

Serve

Let the stuffed peppers cool slightly before serving. Garnish with extra fresh herbs and a drizzle of olive oil, if desired.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal
Protein: 5-7g
Fat: 6-8g
Carbohydrates: 12-15g
Fiber: 2-3g

Other Important Considerations for Nutrition

This recipe is a good source of protein, fiber, and vitamins. It is relatively low in calories and fat. Adjust the amount of feta cheese to control sodium intake. Use low-sodium vegetable broth.

← Mediterranean Quinoa Salad with Lemon-Herb Dressing Mediterranean Stuffed Dates with Walnuts and Goat Cheese →

FAQ

  • Can I use different types of cheese?

    Yes, you can substitute feta cheese with goat cheese or ricotta cheese for a different flavor profile.
  • Can I add meat to the stuffing?

    Yes, you can add cooked ground lamb or chicken to the stuffing for a heartier meal. Make sure the meat is lean and cooked thoroughly.
  • Can I make this recipe ahead of time?

    Yes, you can prepare the stuffed peppers ahead of time and bake them just before serving. Store the uncooked stuffed peppers in the refrigerator for up to 24 hours.