Mediterranean Diet Stuffed Red Pepper
Transform your dinner routine with these vibrant and nourishing Mediterranean Diet Stuffed Red Peppers, a perfect blend of flavor, health, and simplicity. Packed with protein-rich quinoa and sautéed zucchini, cherry tomatoes, and onions, this dish bursts with Mediterranean flair through the addition of briny kalamata olives, creamy feta cheese, and aromatic spices like oregano and paprika. Served in tender, oven-roasted red bell peppers, this recipe not only looks stunning on the plate but also delivers a satisfying vegetarian meal in under an hour. Ideal as a light main course or a colorful side dish, these stuffed peppers are sure to become a favorite for those embracing the wholesome principles of the Mediterranean diet.
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Recipe Information
Ingredients
- 4 whole red bell peppers
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 1 small, diced zucchini
- 1 cup, halved cherry tomatoes
- 0.5 cup, sliced kalamata olives
- 0.5 cup, crumbled feta cheese
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Cut the tops off the red bell peppers and remove the seeds and membranes. Lightly brush the insides and outsides with 1 tablespoon of olive oil and place them upright in a baking dish. Set aside.
In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat and fluff with a fork.
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until softened.
Stir in the minced garlic, zucchini, and cherry tomatoes. Cook for another 5 minutes until the vegetables are tender.
Add the cooked quinoa to the skillet along with the sliced kalamata olives, crumbled feta cheese, chopped parsley, dried oregano, paprika, salt, and black pepper. Mix well to combine.
Spoon the quinoa mixture evenly into the prepared red bell peppers, packing it gently.
Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake for an additional 10 minutes, or until the peppers are tender and slightly roasted on the edges.
Remove from the oven, let cool slightly, and garnish with additional parsley if desired. Serve warm.
Nutrition Facts
Calories |
1666 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.5 g | 115% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 7990 mg | 347% | |
| Total Carbohydrate | 171.2 g | 62% | |
| Dietary Fiber | 24.9 g | 89% | |
| Total Sugars | 40.5 g | ||
| Protein | 46.1 g | 92% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 666 mg | 51% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2448 mg | 52% | |
*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.
