Go Back
The Mediterranean diet has long been celebrated for its delicious flavors and health benefits. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this eating pattern emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil. Research suggests that adhering to the Mediterranean diet can reduce the risk of chronic diseases, support heart health, and promote longevity. With a focus on plant-based ingredients, this diet is not only nutritious but also incredibly satisfying.

Mediterranean Quinoa Stuffed Peppers

Discover the vibrant flavors and health benefits of Mediterranean cuisine with this delicious recipe for Mediterranean quinoa stuffed peppers. Packed with protein-rich quinoa, nutritious chickpeas, and colorful bell peppers, this dish is both visually stunning and satisfying. Easy to prepare, these stuffed peppers make a perfect main course or side dish. Dive into the world of wholesome ingredients and create a meal that’s as nutritious as it is tasty!
Print Recipe Pin Recipe

Ingredients
  

4 large bell peppers (any color you prefer)

1 cup quinoa, well-rinsed

2 cups vegetable broth (or water)

1 cup cherry tomatoes, halved

1 cup canned chickpeas, drained and thoroughly rinsed

1 small red onion, finely diced

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/2 cup crumbled feta cheese (optional for a creamy touch)

1/4 cup fresh parsley, chopped (plus extra for garnish)

Juice from 1 lemon

Olive oil, for drizzling

Instructions
 

Preheat the Oven: Start by preheating your oven to 375°F (190°C) to ensure it's hot and ready for roasting.

    Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with the vegetable broth. Bring this mixture to a vigorous boil. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes. You’ll know it’s done when the quinoa is fluffy and has absorbed all the liquid. Remove it from heat and let it sit, covered, for an additional 5 minutes to steam.

      Prepare the Peppers: While the quinoa is cooking, take the bell peppers and slice off the tops. Carefully remove the seeds and membranes inside. Lightly brush the exterior of each pepper with olive oil and arrange them upright in a baking dish.

        Sauté the Aromatics: In a skillet set over medium heat, drizzle a small amount of olive oil. Add the diced red onion and minced garlic, and sauté for about 2-3 minutes, stirring occasionally, until the onion turns translucent and fragrant.

          Mix the Filling: In a large mixing bowl, combine the cooked quinoa with the sautéed onion and garlic, halved cherry tomatoes, chickpeas, dried oregano, dried basil, cumin, salt, black pepper, crumbled feta cheese (if using), chopped parsley, and lemon juice. Stir the mixture gently but thoroughly until all ingredients are well incorporated.

            Stuff the Peppers: Carefully spoon the quinoa mixture into each bell pepper, filling them generously while packing it down lightly—do not overpack. Drizzle a touch of olive oil over the top of each stuffed pepper for added flavor.

              Bake: Cover the baking dish with aluminum foil to keep the moisture in and bake in the preheated oven for about 25 minutes. After that, remove the foil and bake for an additional 10-15 minutes until the peppers are fork-tender and the tops are slightly caramelized.

                Serve: Once baked, take the stuffed peppers out of the oven and allow them to cool for a few minutes. For an extra touch, garnish with additional chopped parsley before serving warm.

                  Prep Time: 15 minutes | Total Time: 1 hour | Servings: 4

                    Presentation Tips: Consider serving the stuffed peppers on a colorful platter, drizzled with a bit more olive oil and lemon juice for added zest. This will not only enhance the flavors but also make the dish visually stunning!