Mediterranean Stuffed Peppers Recipe
These Mediterranean stuffed peppers are here to liven up your weeknight meal plan! The well-seasoned vegetarian filling includes robust flavor from aromatics, spices, feta cheese, and fresh parsley. They're bright, zesty, protein-rich, gluten-free, and great for meal-prep!
Servings: 4 servings
Calories: 303kcal
Equipment
- 9"x13" baking dish
- large skillet
- medium saucepan
Ingredients
- 1 ½ cups vegetable broth
- ¾ cup uncooked quinoa
- 4 bell peppers, seeded and halved lengthwise
- 1 Tablespoon olive oil
- ½ yellow onion, diced
- 1 zucchini, diced
- 2 cloves garlic, minced
- 1 ½ teaspoon dried oregano
- 1 teaspoon ground cumin
- ½ teaspoon coriander
- ¼ teaspoon cayenne
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup crumbled feta
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- ½ cup fresh parsley
Instructions
- Add vegetable broth and quinoa to a medium-size sauce pan. Bring to a boil, then cover and reduce heat to low. Simmer for 15-20 minutes, until broth is absorbed. Remove from heat and uncover. Set aside to cool slightly.
- Preheat oven to 400 degrees F. Grease a 9x13-inch baking dish with olive oil or cooking spray. Place the (seeded and halved) peppers into baking dish cut-side up.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add diced onion and cook until tender, around 3-4 minutes. Add the zucchini and cook for another 3-4 minutes. Add garlic, oregano, cumin, coriander, and cayenne, and cook for 1 minute.
- Stir in chickpeas and cherry tomatoes and cook for an additional 2-3 minutes. Add cooked quinoa, feta, salt, pepper, and parsley.
- Divide quinoa filling evenly among pepper halves and cover with foil.
- Bake for 35-40 minutes. Remove foil and bake for an additional 10-15 minutes, until peppers are tender. Serve immediately.
Notes
- Make ahead: Prep everything ahead of time and store separately in the refrigerator for up to 24 hours. When you are ready to bake, stuff and assemble, and add an additional 5-10 minutes to bake time.
- How to store: Transfer leftovers to an airtight container and store in the refrigerator for up to 4 days.
- To freeze: Wrap peppers in foil and place in freezer-safe bags. Can be stored in the freezer for up to 3 months.
- To reheat: Place in a 350 degree F. (pre-heated) oven for 15 minutes, or until filling is heated through.
Nutrition
Calories: 303kcal | Carbohydrates: 36g | Protein: 13g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 33mg | Sodium: 946mg | Potassium: 753mg | Fiber: 6g | Sugar: 9g | Vitamin A: 5061IU | Vitamin C: 181mg | Calcium: 254mg | Iron: 4mg