Mediterranean Stuffed Banana Peppers
Mediterranean stuffed banana peppers are a feast for both the eyes and the taste buds. With their naturally sweet, slightly tangy flavor, banana peppers serve as the perfect vessel for a bright and zesty Mediterranean-inspired filling. This dish blends fluffy couscous or quinoa with juicy cherry tomatoes, cool cucumber, briny Kalamata olives, creamy feta, and fresh herbs — all tied together with extra virgin olive oil and lemon juice.
It’s a healthy, light, and versatile recipe that works equally well as a dinner centerpiece, picnic dish, or make-ahead lunch.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Peppers:
6 banana red peppers (medium-sized)
1 tbsp olive oil (for brushing)
Salt and black pepper, to taste
For the Mediterranean Filling:
1 cup cooked couscous or quinoa (fluffy, cooled slightly)
1 cup cherry tomatoes, finely chopped
½ cup cucumber, finely diced
¼ cup red onion, finely chopped
½ cup crumbled feta cheese
2 tbsp Kalamata olives, pitted and chopped
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped (optional for freshness)
2 tbsp extra virgin olive oil
1 tbsp lemon juice (freshly squeezed)
1 tsp dried oregano
Salt and black pepper, to taste
Instructions
Prep the Oven and Peppers:
Preheat your oven to 190°C (375°F).
Slice each banana red pepper lengthwise and carefully remove seeds and membranes.
Lightly brush the inside with olive oil and season with salt and pepper.
Make the Filling:
In a large mixing bowl, combine cooked couscous or quinoa, cherry tomatoes, cucumber, red onion, feta, olives, parsley, and mint.
Drizzle with olive oil and lemon juice.
Add oregano, salt, and pepper, then toss gently until well combined.
Stuff the Peppers:
Arrange prepared peppers in a lightly greased baking dish.
Spoon the filling evenly into each pepper half, pressing down lightly so the filling holds together.
Bake:
Bake for 20–25 minutes until the peppers are tender but still hold their shape.
For softer peppers, bake an additional 5 minutes.
Serve:
Let the peppers rest for 2–3 minutes after baking.
Serve warm or at room temperature, optionally drizzling with extra virgin olive oil or topping with a dollop of Greek yogurt.
Tips for Success
Choose firm peppers: Firmer banana red peppers hold their shape better during baking.
Don’t overcook: To keep a slight bite, avoid baking too long — 25 minutes is usually perfect.
Balance the flavors: Taste your filling before stuffing to adjust seasoning. Feta and olives already add saltiness, so you may need less salt.
Make ahead: Prepare the filling up to a day in advance and store in the fridge for quick assembly.
Extra flavor: Add a sprinkle of smoked paprika or za’atar on top before baking.
Variations
Protein Boost: Add shredded cooked chicken, tuna, or chickpeas to the filling.
Cheese Swap: Replace feta with goat cheese or fresh mozzarella pearls for a creamier texture.
Grain-Free: Skip couscous/quinoa and use cauliflower rice for a low-carb option.
Spicy Kick: Mix in chopped jalapeños or red pepper flakes for heat.
Italian Twist: Use basil instead of mint, sun-dried tomatoes instead of fresh, and drizzle with balsamic glaze after baking.
Q&A
Q: Can I eat these peppers cold?
A: Absolutely! They’re delicious served chilled, making them perfect for picnics or lunch boxes.
Q: Can I use green banana peppers instead?
A: Yes — but note they’re usually spicier than red ones. Adjust to your heat preference.
Q: Can I freeze stuffed banana peppers?
A: Yes, but for best texture, freeze them unbaked. Thaw and bake when ready to serve.
Q: What can I serve with them?
A: Pair with Greek salad, pita bread with hummus, or roasted potatoes for a fuller meal.
Nutrition (per serving, based on 6 servings)
Calories: ~165
Protein: 5g
Carbohydrates: 18g
Fat: 8g
Fiber: 3g
Sugar: 4g
Sodium: ~240mg
(Values will vary depending on exact ingredients used.)
Conclusion
Mediterranean stuffed banana red peppers are the perfect example of how healthy eating doesn’t have to compromise flavor. Each bite bursts with the freshness of crisp vegetables, the richness of olive oil, and the tang of feta — all nestled in the natural sweetness of roasted banana peppers. They’re simple enough for a weeknight dinner yet elegant enough for entertaining. Whether served hot from the oven or enjoyed cold the next day, they deliver sunshine-on-a-plate Mediterranean goodness any time of year.