Mediterranean Diet Classic Stuffed Bell Peppers
Bright, flavorful, and incredibly nutritious, these Mediterranean Diet Classic Stuffed Bell Peppers are the perfect wholesome meal to bring a taste of the Mediterranean to your table. Fresh bell peppers are filled to the brim with a vibrant stuffing made from protein-packed quinoa, hearty chickpeas, zucchini, and sweet cherry tomatoes, all seasoned with fragrant oregano, basil, and parsley. Creamy, tangy crumbled feta cheese adds a delightful richness, while a squeeze of fresh lemon juice brightens every bite. The dish is finished with a sprinkle of toasted pine nuts for a nutty crunch, making it both satisfying and elegant. With just 20 minutes of hands-on prep and slow-baking perfection, this recipe is naturally vegetarian and can easily be made gluten-free. Ideal as a nutritious main course or a stunning side dish, these stuffed bell peppers are a Mediterranean diet masterpiece your whole family will love.
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Recipe Information
Ingredients
- 4 medium bell peppers
- 2 tablespoons olive oil
- 1 small red onion, diced
- 3 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 cup cooked quinoa
- 1 cup canned chickpeas, drained and rinsed
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 teaspoon oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 lemon lemon, juiced
- 2 tablespoons pine nuts, toasted
Instructions
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
In a large skillet over medium heat, add 1 tablespoon of olive oil and sauté the diced red onion until translucent, about 3-4 minutes.
Add the minced garlic and diced zucchini to the skillet, cooking for an additional 3 minutes until the zucchini is softened.
Stir in the cherry tomatoes, cooked quinoa, and chickpeas, heating through for about 3 minutes.
Remove the skillet from the heat and stir in the crumbled feta cheese, chopped parsley, chopped basil, oregano, salt, black pepper, and lemon juice to combine.
Drizzle the remaining tablespoon of olive oil over the bottom of a baking dish.
Stuff each bell pepper with the quinoa vegetable mixture and place them upright in the prepared baking dish.
Cover the baking dish with foil and bake in the preheated oven for 35 minutes.
Remove the foil and bake for an additional 10-15 minutes until the peppers are tender.
Once done, remove from the oven and let cool slightly. Sprinkle toasted pine nuts over the stuffed peppers before serving.
Nutrition Facts
Calories |
1442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.7 g | 97% | |
| Saturated Fat | 23.2 g | 116% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3395 mg | 148% | |
| Total Carbohydrate | 149.9 g | 55% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 42.1 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 977 mg | 75% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 3684 mg | 78% | |
*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.
