Low Sodium Mediterranean Stuffed Bell Peppers
Elevate your dinner table with these Low Sodium Mediterranean Stuffed Bell Peppers—a delicious, heart-healthy recipe bursting with vibrant flavors and wholesome ingredients. This dish features sweet red bell peppers filled with a savory mix of fluffy quinoa, juicy cherry tomatoes, crisp cucumber, tangy low-sodium feta cheese, and briny kalamata olives, seasoned with garlic, lemon juice, and aromatic oregano. Perfectly roasted until tender, these stuffed peppers are a satisfying vegetarian meal option rich in Mediterranean flair while keeping sodium levels in check. With just 20 minutes of prep and easy baking instructions, this recipe is ideal for busy weeknights or elegant dinner parties. Serve warm, and garnish with fresh parsley for an irresistible, fresh finish on this nutrient-packed dish!
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Recipe Information
Ingredients
- 4 whole red bell peppers
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.25 cup kalamata olives (low sodium)
- 0.5 cup feta cheese (low sodium)
- 0.25 cup fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon dried oregano
Instructions
Preheat your oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
Rinse the quinoa under cold water. In a medium pot, combine the quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool slightly.
While the quinoa is cooking, quarter the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the kalamata olives. Mince the garlic and finely chop the fresh parsley.
In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley. Add the olive oil, lemon juice, minced garlic, black pepper, and oregano. Toss everything together until well combined.
Stuff each bell pepper with the quinoa mixture, pressing down gently to fit as much filling as possible.
Cover the baking dish with foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake for an additional 10 minutes, until the peppers are tender and the tops are slightly browned.
Remove from the oven and let them cool for a few minutes before serving. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 26 mg | 9% | |
| Sodium | 188 mg | 8% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 12.7 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 217 mg | 17% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 753 mg | 16% | |
*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.
