Mediterranean Stuffed Bell Peppers With Chickpeas & Feta Yogurt Sauce

Mediterranean Stuffed Bell Peppers with Chickpeas & Feta Yogurt Sauce

Table of Contents

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.

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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.

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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.

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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.