Heart-Healthy Mediterranean Stuffed Bell Peppers
Bright, vibrant, and bursting with flavor, these Heart-Healthy Mediterranean Stuffed Bell Peppers are the perfect guilt-free dish for dinner or meal prep! Packed with protein-rich quinoa, fiber-filled chickpeas, and nutrient-dense baby spinach, this recipe delivers a powerhouse of healthy ingredients. Enhanced with the zesty freshness of lemon, the savory depth of garlic and oregano, and a touch of creamy, tangy feta cheese, these peppers transform into a Mediterranean masterpiece. Baked to tender perfection, they're as stunning on the plate as they are satisfying to eat. Perfectly portioned for a wholesome family meal or a nutritious side, this Mediterranean-inspired recipe brings good health and bold flavors to your table.
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Recipe Information
Ingredients
- 4 whole bell peppers
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium red onion
- 2 garlic cloves
- 1 15-ounce can canned chickpeas
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 1 whole lemon
- 1 teaspoon dried oregano
- 1 cup crumbled feta cheese
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat the oven to 375°F (190°C).
Slice the tops off the bell peppers and remove the seeds and membranes. Lightly brush the inside of the peppers with a little olive oil.
Place the peppers upright in a baking dish, and bake in the preheated oven for 15 minutes to soften.
While the peppers are baking, rinse the quinoa under cold water, then combine it with the 2 cups of water in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes, or until all the water is absorbed. Fluff with a fork.
In a skillet over medium heat, add 2 tablespoons of olive oil. Chop the red onion and mince the garlic cloves, then sauté in the skillet for 3-4 minutes until the onion is soft.
Drain and rinse the canned chickpeas, then add them to the skillet along with halved cherry tomatoes and baby spinach. Cook for another 3-4 minutes until the spinach wilts.
Zest and then juice the lemon, adding both zest and juice to the skillet, along with the cooked quinoa, dried oregano, salt, and pepper. Stir everything to combine evenly.
Carefully remove the peppers from the oven and stuff each one with the quinoa mixture. Top each stuffed pepper with crumbled feta cheese.
Return the stuffed peppers to the oven and bake for an additional 15-20 minutes, or until the peppers are tender and the filling is heated through.
Remove from the oven and let them cool slightly before serving. Enjoy your heart-healthy Mediterranean stuffed bell peppers!
Nutrition Facts
Calories |
1761 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.5 g | 93% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 6991 mg | 304% | |
| Total Carbohydrate | 209.3 g | 76% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 37.6 g | ||
| Protein | 72.3 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 804 mg | 62% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2558 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
