Mediterranean Stuffed Bell Peppers with Chickpeas & Feta Yogurt Sauce
These Mediterranean Stuffed Bell Peppers are a vibrant and wholesome meal that’s as beautiful as it is delicious. Colorful bell peppers are roasted until tender and filled with a hearty mixture of chickpeas, couscous (or quinoa), fresh herbs, and spices. Topped with a creamy, tangy feta yogurt sauce, this vegetarian dish is perfect for meal prep, lunch, or a satisfying meatless dinner. Packed with fiber, protein, and flavor—it’s a Mediterranean-inspired meal you’ll want on repeat.
Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the stuffed peppers:
4 large bell peppers (any color), halved lengthwise, seeds removed
1 tbsp olive oil
Salt & pepper, to taste
For the filling:
1 tbsp olive oil
1 small red onion, finely chopped
2 garlic cloves, minced
1 can (15 oz) chickpeas, drained and rinsed
1 cup cooked couscous or quinoa
1/2 cup cherry tomatoes, halved
1/4 cup Kalamata olives, chopped (optional)
1/4 cup chopped cucumber (optional, for freshness)
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp dried oregano
Salt & pepper, to taste
Juice of 1/2 lemon
1/4 cup chopped fresh parsley or mint (or both)
1/4 cup crumbled feta (optional for inside filling)
For the feta yogurt sauce:
1/2 cup plain Greek yogurt
1/4 cup crumbled feta cheese
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
1 tbsp fresh dill or parsley, chopped
Salt & pepper, to taste
1–2 tbsp water (to thin if needed)
Instructions:
Prep and roast the peppers:
Preheat oven to 400°F (200°C).
Brush the bell pepper halves with olive oil and sprinkle with salt and pepper.
Place cut side up on a baking sheet and roast for 20–25 minutes, until slightly softened and edges are just beginning to char.
Make the filling:
While peppers roast, heat olive oil in a skillet over medium heat.
Add red onion and cook 2–3 minutes until softened. Add garlic, chickpeas, cumin, paprika, and oregano. Stir and cook 2–3 more minutes.
Stir in cooked couscous/quinoa, cherry tomatoes, olives (if using), lemon juice, and season with salt and pepper. Warm through, then remove from heat.
Mix in herbs and feta (if using). Adjust seasoning.
Make the feta yogurt sauce:
In a bowl, whisk together yogurt, feta, olive oil, lemon juice, garlic, and herbs.
Add a bit of water to thin if necessary. Season with salt and pepper to taste. Chill until ready to use.
Stuff the peppers:
Once roasted, spoon the warm filling into each bell pepper half.
Return to the oven for 5–7 minutes to warm through, if needed.
Serve:
Drizzle generously with feta yogurt sauce and top with extra herbs or a sprinkle of feta.
Serve warm or at room temperature.
Tips for Success
Choose Firm Peppers:
Use bell peppers that are firm and stand relatively flat for easier stuffing and baking.
Pre-roast for Tender Peppers:
Roasting the peppers before stuffing ensures they become tender and slightly caramelized. If you prefer crunchier peppers, reduce the pre-roasting time.
Customize the Filling Texture:
Mash a few chickpeas in the pan to create a creamier texture and help the filling hold together better.
Use Leftovers Smartly:
The filling and sauce can be prepped in advance and stored in the fridge. Great for meal prep!
Don’t Skip the Lemon:
Fresh lemon juice brightens up the entire dish and balances the richness of the feta and yogurt.
Thin the Sauce Gradually:
Add cold water 1 tbsp at a time to reach your desired consistency without making it watery.
Variations
Greens Boost:
Stir in a handful of chopped spinach or kale into the filling while it’s still warm to wilt it slightly.
Vegan Version:
Omit the feta and use a dairy-free yogurt (like cashew or coconut-based). Add nutritional yeast or vegan feta for a cheesy flavor.
Swap the Grains:
Use quinoa, bulgur, brown rice, or even cauliflower rice for low-carb or gluten-free options.
Spicy Kick:
Add a pinch of chili flakes, harissa paste, or diced jalapeños to the filling for heat.
Fresh Salad-Style Filling:
Skip cooking the tomatoes and cucumber, and add them raw after heating the chickpeas and grain for a fresher, salad-like vibe.
Add Protein:
Add cooked, shredded chicken or ground lamb/beef to the filling if you’re not vegetarian.
Earthy Flavor:
Add sautéed mushrooms or roasted eggplant cubes to deepen the savory flavor profile.
Q&A: Frequently Asked Questions
Q: Can I make these in advance?
A: Yes! You can roast and stuff the peppers ahead of time, then reheat and add the feta yogurt sauce just before serving.
Q: What can I use instead of chickpeas?
A: White beans, lentils, or even cooked crumbled tofu work well as substitutions.
Q: Is this recipe gluten-free?
A: It can be! Just use a gluten-free grain like quinoa or rice instead of couscous.
Q: How do I store leftovers?
A: Store stuffed peppers in an airtight container in the refrigerator for up to 3–4 days. Store the sauce separately for best texture.
Q: Can I freeze them?
A: Yes — freeze without the yogurt sauce. Reheat in the oven or microwave, then add sauce after warming.
Nutrition Information (Per Serving – Serves 4)
Estimates based on using couscous and full-fat Greek yogurt.
Calories: ~370
Protein: 15g
Fat: 18g
Saturated Fat: 5g
Carbohydrates: 38g
Fiber: 9g
Sugars: 7g
Sodium: ~580mg
Cholesterol: 20mg
Conclusion
These Mediterranean Stuffed Bell Peppers with Chickpeas & Feta Yogurt Sauce are the perfect balance of comforting and refreshing, combining warm roasted vegetables and hearty chickpeas with a cool, tangy sauce. They’re colorful, filling, and easy to customize—making them a weeknight winner or a healthy meal prep staple.
Whether you’re vegetarian or just craving something Mediterranean and satisfying, this dish delivers both nutrition and vibrant flavor in every bite. Serve with a light salad or warm flatbread for a complete meal.