Mediterranean Stuffed Peppers
Mediterranean Stuffed Peppers are a wholesome, colorful, and flavor-packed dish featuring bell peppers filled with a hearty mixture of rice, chickpeas, herbs, sun-dried tomatoes, olives, and feta. Baked until perfectly tender and topped with a drizzle of olive oil or yogurt sauce, they make a delicious vegetarian main or an eye-catching side for any meal. Bursting with bright Mediterranean flavors, these stuffed peppers are both comforting and refreshing.
Total Time: 50 minutes
Prep Time: 20 minutes
Cook Time: 30 minutes
Servings: 4 (1 pepper per person)
Ingredients:
For the Peppers:
4 large bell peppers (red, yellow, or orange), tops cut off and seeds removed
1 tablespoon olive oil (for brushing)
Salt and pepper to taste
For the Filling:
1 tablespoon olive oil
1 small red onion, finely chopped
2 cloves garlic, minced
1½ cups cooked rice or quinoa
¾ cup canned chickpeas, drained and rinsed
⅓ cup sun-dried tomatoes, finely chopped
⅓ cup Kalamata olives, sliced
½ cup crumbled feta cheese
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh mint or basil
Zest and juice of 1 lemon
Salt and pepper to taste
Optional Toppings:
Extra feta or chopped herbs
Yogurt sauce or tahini drizzle
Pine nuts or toasted almonds
Instructions:
Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly oil a baking dish large enough to hold all four peppers upright.
Prep the Peppers:
Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the insides with olive oil and season with salt and pepper. Set aside.
Make the Filling:
In a skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the chopped onion for 3–4 minutes until soft. Add the garlic and cook for another 30 seconds.
Combine the Filling:
In a large bowl, combine the cooked onion/garlic mixture with rice (or quinoa), chickpeas, sun-dried tomatoes, olives, feta, parsley, mint, lemon zest and juice. Mix well. Season with salt and pepper to taste.
Stuff the Peppers:
Spoon the filling into each pepper, pressing down gently so they’re well-packed. Place them upright in the prepared baking dish.
Bake:
Cover loosely with foil and bake for 25 minutes. Remove the foil and bake uncovered for another 5–10 minutes until the tops are slightly golden and the peppers are tender.
Serve:
Top with extra feta, fresh herbs, or a drizzle of yogurt or tahini sauce if desired. Serve warm or at room temperature.
Tips:
Pre-Roast Peppers for Extra Tenderness
If you prefer super-soft peppers, roast them empty for 10 minutes before stuffing.
Pack Tightly But Not Overfilled
Press the filling down gently so it’s compact, but don’t overstuff — this allows even cooking.
Choose Flat-Bottomed Peppers
Bell peppers with stable, flat bottoms stand upright better during baking and present beautifully.
Leftover Friendly
These stuffed peppers keep well in the fridge for 3–4 days and reheat nicely in the oven or microwave.
Make It a Meal Prep Staple
Prepare the filling ahead of time and refrigerate. When ready, stuff and bake fresh for a quick dinner.
Yogurt or Tahini Sauce Adds Creaminess
Drizzle with Greek yogurt mixed with lemon and garlic or a light tahini-lime sauce before serving.
Variations:
Cheese Options:
Swap feta for goat cheese, ricotta, or a dairy-free alternative.
Sprinkle shredded mozzarella or parmesan on top before the final 5–10 minutes of baking for a golden crust.
Grain Swaps:
Use quinoa, couscous, farro, or bulgur in place of rice for variety.
For a low-carb version, use cauliflower rice or lentils.
Protein Boost:
Add cooked ground turkey, chicken, or lamb for a meaty variation.
Mix in extra chickpeas, white beans, or tofu crumbles for plant-based protein.
Flavor Boosters:
Add a spoonful of harissa, tomato paste, or pesto to the filling for bold, spicy, or herby notes.
Include a pinch of ground cumin, smoked paprika, or oregano for extra depth.
Veggie Add-ins:
Stir in chopped spinach, zucchini, mushrooms, or grated carrots to the filling.
Add roasted eggplant or cherry tomatoes for added richness and moisture.
Spicy Kick:
Add chili flakes, diced jalapeño, or hot sauce to the mix if you like heat.
Q&A
Q: Can I make Mediterranean stuffed peppers ahead of time?
A: Yes! You can prep the filling and stuff the peppers up to a day in advance. Store them covered in the fridge, then bake just before serving.
Q: Can I freeze stuffed peppers?
A: Absolutely. After baking, let them cool, then wrap individually and freeze. Reheat in the oven at 350°F (175°C) for about 25–30 minutes.
Q: Are they served hot or cold?
A: They’re best served warm, but also taste great at room temperature — perfect for potlucks or picnics.
Q: What goes well with these stuffed peppers?
A: Pair with a side salad (like tabbouleh or cucumber-tomato salad), hummus and pita, or a yogurt-based dip like tzatziki.
Q: Can I make it vegan?
A: Definitely — just omit or replace the feta with a dairy-free cheese or a sprinkle of toasted nuts or seeds.
Nutrition Facts
Calories: ~280 kcal
Protein: 9g
Carbohydrates: 29g
Fiber: 6g
Total Fat: 14g
Saturated Fat: 4g
Cholesterol: 15mg
Sodium: ~480mg
Vitamin C: Over 150% of daily value
Iron: ~15% of daily value
Values may vary based on specific ingredients and portion sizes.
Conclusion
Mediterranean Stuffed Peppers are a satisfying, nutritious, and flavorful way to enjoy the vibrant ingredients of the Mediterranean diet. With their colorful presentation and hearty filling of grains, chickpeas, herbs, and feta, they strike the perfect balance between comfort food and clean eating.
Perfect for weeknight dinners, meal prep, or casual entertaining, these peppers are easily customizable, vegetarian-friendly, and can be adapted to suit any taste or dietary need. Delicious, wholesome, and absolutely worth adding to your recipe rotation!