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Mediterranean Quinoa Stuffed Peppers

These vibrant stuffed peppers are bursting with Mediterranean flavors. Quinoa, chickpeas, sun-dried tomatoes, and feta cheese combine to create a healthy and satisfying filling. This recipe is vegetarian and can easily be made vegan by omitting the feta cheese.

Prep Time
20 minutes
Cook Time
40 minutes
Servings
4
Ingredients
  • 4 large Bell Peppers (various colors)
  • 1 cup Quinoa
  • 2 cups Vegetable Broth
  • 1 can (15 ounces), drained and rinsed Chickpeas
  • 1/2 cup, oil-packed, drained and chopped Sun-dried Tomatoes
  • 1/2 medium, diced Red Onion
  • 1/2 cup, crumbled (optional) Feta Cheese
  • 1/4 cup, chopped Fresh Parsley
  • 1/4 cup, chopped Fresh Mint
  • 2 tablespoons Lemon Juice
  • 2 tablespoons Olive Oil
  • 2 cloves, minced Garlic
  • to taste Salt
  • to taste Black Pepper

Prepare the Quinoa

Rinse the quinoa thoroughly in a fine-mesh sieve. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all 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, from stem to bottom. Remove the seeds and membranes. Place the pepper halves cut-side up in a baking dish.

Make the Filling

In a large bowl, combine the cooked quinoa, chickpeas, sun-dried tomatoes, red onion, feta cheese (if using), parsley, mint, lemon juice, olive oil, garlic, salt, and pepper. Mix well to combine.

Stuff the Peppers

Spoon the quinoa mixture into the bell pepper halves, packing it firmly. Drizzle a little olive oil over the top of each pepper.

Bake the Peppers

Pour about 1/2 inch of water into the baking dish. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for another 10-15 minutes, or until the peppers are tender and the filling is heated through.

Serve

Let the stuffed peppers cool slightly before serving. Garnish with extra fresh parsley or mint, if desired. Serve warm.

Nutrition Facts Estimated per 100g of product

Approximate values: Calories: 150-200, Protein: 6-8g, Fat: 6-8g, Carbohydrates: 20-25g. Values may vary depending on ingredient brands and specific quantities used.

Other Considerations for Nutrition

This recipe is naturally high in fiber and plant-based protein. Using low-sodium vegetable broth will help reduce the sodium content. Omit the feta cheese for a vegan option and reduce fat content.

← Mediterranean Quinoa Stuffed Eggplant Mediterranean Quinoa Stuffed Tomatoes →

FAQ

  • Can I use a different type of grain instead of quinoa?

    Yes, you can substitute with brown rice, couscous, or bulgur wheat. Adjust cooking time according to the grain's instructions.
  • Can I add meat to the filling?

    Yes, you can add cooked ground beef, sausage, or shredded chicken to the filling. Reduce the amount of quinoa slightly to accommodate the meat.
  • How long can I store leftover stuffed peppers?

    Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.