Mediterranean Quinoa Stuffed Peppers

Mediterranean Quinoa Stuffed Peppers are a wholesome and flavorful dish that brings together the vibrant tastes of the Mediterranean in a nutritious and satisfying way. These colorful bell peppers are filled with a hearty mixture of quinoa, vegetables, herbs, and cheese, making them perfect for a healthy lunch or a light dinner. This recipe is both vegetarian and gluten-free, offering a delicious option for a wide range of dietary preferences.

Why You’ll Love This Recipe

This recipe is a delightful fusion of health and flavor. The quinoa provides a high-protein, gluten-free base, while the blend of Mediterranean vegetables, olives, and herbs adds depth and richness. It’s easy to prepare and makes for an elegant presentation. Additionally, it’s great for meal prep and works well as a side or a main course. The stuffed peppers are satisfying without being heavy and are easily adaptable to suit various tastes.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Bell peppers (red, yellow, or orange)

• Cooked quinoa

• Cherry tomatoes

• Red onion

• Kalamata olives

• Feta cheese

• Fresh parsley

• Fresh mint

• Garlic

• Lemon juice

• Olive oil

• Salt

• Black pepper

directions

1. Preheat the oven to 375°F (190°C).

2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.

3. Place the peppers cut side up in a baking dish and lightly brush with olive oil.

4. In a large mixing bowl, combine cooked quinoa, chopped cherry tomatoes, diced red onion, sliced Kalamata olives, crumbled feta cheese, chopped parsley, chopped mint, minced garlic, lemon juice, olive oil, salt, and black pepper.

5. Stir until well combined and the ingredients are evenly distributed.

6. Spoon the quinoa mixture into each pepper half, pressing down gently to fill.

7. Cover the baking dish with foil and bake for 30 minutes.

8. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the filling is heated through.

9. Serve warm, garnished with extra herbs or feta if desired.

Servings and timing

This recipe serves 4 people.
Preparation time: 15 minutes
Cooking time: 40-45 minutes
Total time: approximately 1 hour

Variations

• Add chopped spinach or kale to the quinoa mixture for added greens.

• Substitute goat cheese or vegan feta for a dairy-free alternative.

• Mix in cooked chickpeas for additional protein.

• Use sun-dried tomatoes for a richer tomato flavor.

• Add pine nuts or slivered almonds for a crunchy texture.

storage/reheating

Store any leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, place the stuffed peppers in a baking dish, cover with foil, and warm in a 350°F (175°C) oven for about 15-20 minutes. Alternatively, microwave on medium heat for 2-3 minutes until heated through.

FAQs

How do I make this dish vegan?

You can make this recipe vegan by omitting the feta cheese or replacing it with a plant-based alternative.

Can I use a different grain instead of quinoa?

Yes, bulgur, couscous, or brown rice can be used in place of quinoa, though cooking times and textures may vary.

Are these good for meal prep?

Absolutely. Mediterranean Quinoa Stuffed Peppers store and reheat well, making them ideal for prepping meals ahead of time.

Can I freeze stuffed peppers?

Yes, once baked and cooled, you can freeze them in an airtight container for up to 3 months. Thaw in the fridge overnight before reheating.

Do I need to pre-cook the bell peppers?

No, baking them with the filling will soften them adequately. However, if you prefer very tender peppers, you can parboil them for a few minutes beforehand.

Can I add meat to this recipe?

Yes, ground chicken, turkey, or beef can be added to the quinoa mixture for a non-vegetarian option.

What are the best peppers to use?

Red, yellow, and orange bell peppers are best for their sweetness and vibrant color. Green peppers are slightly more bitter but still suitable.

How do I prevent soggy peppers?

Avoid overbaking and use a filling that isn’t too watery. Draining ingredients like tomatoes or olives can help.

Can I serve this cold?

Yes, these peppers taste great at room temperature or even cold, making them a versatile option for picnics or potlucks.

Is this dish gluten-free?

Yes, this recipe is naturally gluten-free, as quinoa is a gluten-free grain and no wheat-based ingredients are used.

Conclusion

Mediterranean Quinoa Stuffed Peppers are a perfect representation of healthy, flavorful cooking. This dish combines the wholesomeness of plant-based ingredients with the savory depth of Mediterranean seasonings, offering a fulfilling meal that’s as pleasing to the eye as it is to the palate. Whether you’re seeking a vegetarian main course or a colorful side, these stuffed peppers are a nutritious and delicious choice worth making again and again

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