Go Back
For these tasty Mediterranean quinoa stuffed peppers, you will need: - 4 large bell peppers (your choice of color) - 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth - 1 cup canned chickpeas, drained and rinsed - 1/2 cup cherry tomatoes, halved - 1/2 cup Kalamata olives, pitted and coarsely chopped - 1/4 cup red onion, finely diced - 1/4 cup feta cheese, crumbled (optional for vegan version) - 2 tablespoons olive oil, divided - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Salt and pepper, to taste Each ingredient adds flavor and texture. Quinoa brings protein and fiber. Bell peppers provide crunch and color. Chickpeas add heartiness, while olives and feta give a salty kick. Feel free to swap or add other ingredients to make the dish your own. Here are some ideas: - Spinach or kale for extra greens - Zucchini or carrots, finely diced - Artichoke hearts for a tangy twist - Different cheese options like mozzarella or goat cheese - Fresh herbs like basil or thyme for added aroma Mix and match these optional ingredients based on your tastes. They can enhance the flavor and nutrition of your stuffed peppers. Garnishing can elevate your dish's presentation. Here are some great options: - Fresh parsley, chopped - A sprinkle of red pepper flakes for heat - A drizzle of balsamic glaze for sweetness - Lemon wedges on the side for a zesty touch These garnishes not only look great but also add flavor. They make your Mediterranean quinoa stuffed peppers even more enjoyable. {{ingredient_image_2}} Start by preheating your oven to 375°F (190°C). This step is key for even cooking. Next, take your bell peppers and cut off the tops. Remove the seeds and membranes gently. Drizzle the insides of the peppers with 1 tablespoon of olive oil. Sprinkle a little salt inside each pepper. Place them upright in a baking dish, ready to be filled. In a medium saucepan, add 1 cup of rinsed quinoa and 2 cups of vegetable broth. Bring it to a boil over medium-high heat. Once it boils, reduce the heat to low. Cover it with a lid and let it simmer for about 15 minutes. The quinoa will become fluffy and absorb all the liquid. In a large mixing bowl, combine the cooked quinoa, 1 cup of chickpeas, 1/2 cup of halved cherry tomatoes, and 1/2 cup of chopped Kalamata olives. Also, add 1/4 cup of finely diced red onion and 1/4 cup of crumbled feta cheese if you want. Pour in the remaining tablespoon of olive oil, 1 teaspoon of dried oregano, and 1 teaspoon of garlic powder. Season with salt and pepper to taste. Stir everything well until it blends nicely. Take the quinoa mixture and carefully spoon it into each prepared bell pepper. Pack it down gently with the back of the spoon. This helps to fill them well. Cover the baking dish with aluminum foil and place it in your preheated oven. Bake for 25 minutes to let the flavors meld. After 25 minutes, remove the foil. Bake for another 10-15 minutes. This step allows the peppers to soften and get a slight char. Once done, take them out and let them cool for a few minutes. Garnish with freshly chopped parsley for that extra burst of flavor. Enjoy your tasty Mediterranean quinoa stuffed peppers! To get the best texture in your stuffed peppers, cook the quinoa well. Rinse it before cooking to remove bitterness. Use vegetable broth for more flavor. Cook it until fluffy and all liquid is absorbed, about 15 minutes. When you mix in the other ingredients, make sure they are well combined. This helps create a nice, even texture. To enhance the flavors, try adding fresh herbs like basil or mint. You can also add a squeeze of lemon juice for brightness. If you like spice, toss in some red pepper flakes. These little tweaks can make your dish pop. Don’t forget to taste the filling before stuffing the peppers. Adjust the seasoning with salt and pepper to your liking. If you have leftovers, store them in an airtight container. They will keep well in the fridge for up to three days. To reheat, place them in the oven at 350°F (175°C) for about 15-20 minutes. You can add a splash of broth to keep them moist. They also freeze well for up to three months. Just make sure to wrap them tightly. Pro Tips Choose Colorful Peppers: Using a mix of colored bell peppers not only enhances the visual appeal of the dish but also adds a variety of flavors. Red, yellow, and orange peppers tend to be sweeter than green ones. Perfectly Cooked Quinoa: Ensure you rinse the quinoa thoroughly before cooking to remove its natural coating, called saponin, which can taste bitter. This step guarantees a deliciously fluffy base for your filling. Add More Veggies: Feel free to customize the filling by adding more vegetables such as spinach, zucchini, or mushrooms. This not only boosts nutrition but also enhances the flavor profile of the dish. Experiment with Spices: Don’t hesitate to experiment with different herbs and spices. Adding a pinch of cumin or smoked paprika can give your stuffed peppers an extra depth of flavor that complements the Mediterranean theme beautifully. {{image_4}} You can easily make this dish vegan. Simply skip the feta cheese. The stuffed peppers will still taste great! You can also add more veggies. Try spinach, zucchini, or mushrooms. These add depth and flavor. For a protein boost, include more chickpeas or black beans. Quinoa is fantastic, but you can switch it up. Brown rice, farro, or even couscous work well. Each grain brings its own texture. Brown rice gives a hearty feel. Farro adds a nutty flavor. Couscous cooks quickly and is light. Choose what you like best. Make use of seasonal veggies. In spring, add fresh peas or asparagus. In summer, use sweet corn or zucchini. Fall brings great options like squash or mushrooms. In winter, try root vegetables like carrots or parsnips. Swapping ingredients keeps the dish exciting and fresh! Each serving of Mediterranean quinoa stuffed peppers contains around 350 calories. The dish offers 12 grams of protein, 14 grams of fat, and 45 grams of carbs. Quinoa is a complete protein, which means it has all nine essential amino acids. This makes it great for a balanced meal. The peppers add fiber and vitamins A and C, which support overall health. Quinoa is high in protein and fiber. It helps you feel full longer. Chickpeas provide more protein and fiber, plus they are great for heart health. Tomatoes and olives add antioxidants. These help protect your cells from damage. Feta cheese, if used, adds calcium and flavor. Olive oil provides healthy fats, supporting heart health and reducing inflammation. This recipe contains common allergens. Feta cheese is dairy, so avoid it for lactose intolerance. Olives may have traces of gluten. Always check labels if you have allergies. For a vegan option, skip the cheese. The dish remains tasty and nutritious without it. To make quinoa from scratch, rinse 1 cup of quinoa in cold water. This removes any bitter taste. Next, combine the rinsed quinoa with 2 cups of vegetable broth in a saucepan. Bring it to a boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 15 minutes. The quinoa is done when it is fluffy and all the liquid is absorbed. Yes, you can use different types of peppers! While bell peppers are popular, try using poblano, jalapeño, or even mini sweet peppers. Each type adds its own flavor. Just make sure they are large enough for stuffing. Stuffed peppers pair well with many sides. Serve them with a simple green salad for freshness. You can also add a side of roasted vegetables or garlic bread. For a heartier meal, serve with rice or couscous. Peppers are done cooking when they are tender and slightly charred. After baking for about 35-40 minutes, check them by gently poking with a fork. If the fork goes in easily, they are ready to enjoy! Stuffed peppers offer a simple way to enjoy healthy meals. We covered key ingredients, tips for perfect texture, and various tasty options. You can customize your dish to suit your taste and needs. By adding seasonal ingredients or trying different grains, stuffed peppers can fit any diet. Remember, they store well for leftovers, making meal prep easier. Experiment and have fun with this versatile recipe, and enjoy every bite!

Mediterranean Quinoa Stuffed Peppers

Delicious bell peppers stuffed with a flavorful quinoa and chickpea mixture, perfect for a healthy meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 4 large bell peppers
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup canned chickpeas
  • 1 2 cherry tomatoes
  • 1 2 Kalamata olives
  • 1 4 red onion
  • 1 4 feta cheese
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste salt and pepper
  • for garnish fresh parsley

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • Cut the tops off each bell pepper and remove the seeds and membranes. Drizzle the insides with 1 tablespoon of olive oil and sprinkle with salt. Place them upright in a baking dish.
  • In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until fluffy.
  • In a large mixing bowl, combine the cooked quinoa, chickpeas, halved cherry tomatoes, chopped olives, diced red onion, feta cheese (if using), remaining olive oil, oregano, garlic powder, and season with salt and pepper. Mix well.
  • Spoon the quinoa mixture into each prepared bell pepper, packing it down gently.
  • Cover the baking dish with aluminum foil and bake for 25 minutes.
  • Remove the foil and continue baking for an additional 10-15 minutes until the peppers are tender.
  • Allow to cool for a few minutes, then garnish with freshly chopped parsley before serving.

Notes

For an elegant presentation, serve on a large flat platter with a drizzle of olive oil and a slice of lemon.
Keyword healthy, quinoa, stuffed peppers, vegetarian