🍅 Mediterranean Stuffed Bell Peppers

🍽️ Serves: 4

⏱️ Prep Time: 15 min
🔥 Cook Time: 35–40 min

🥗 Ingredients

For the Stuffed Peppers

• 4 large bell peppers (any color), tops removed & insides cleaned

• 2 tbsp extra virgin olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 medium zucchini, finely diced

• 1 cup cooked rice, orzo, or quinoa

• 1 cup chickpeas, cooked or canned (rinsed)

• 1 cup diced tomatoes (fresh or canned)

• ¼ cup Kalamata olives, sliced

  

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• ¼ cup feta cheese, crumbled

• 2 tbsp fresh parsley, chopped

• 1 tsp dried oregano

• ½ tsp paprika

• Salt & pepper, to taste

Optional

• Lemon wedges for serving

• Extra herbs like basil or mint

👩‍🍳 Instructions

1. Preheat the oven

   • 190°C / 375°F

2. Prepare the peppers

   • Slice the tops off and remove membranes & seeds.

     

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   • Place in a baking dish cut-side up.

   • Drizzle lightly with olive oil and sprinkle with salt.

3. Cook the filling

   • Heat olive oil in a pan over medium heat.

   • Sauté onions 3 min → add garlic & zucchini, cook 5 min.

   • Stir in tomatoes, chickpeas, cooked rice/orzo, olives, oregano, paprika.

   • Season with salt & pepper.

   • Remove from heat → mix in parsley and feta.

4. Fill the peppers

   • Spoon mixture tightly into each pepper.

   • Cover baking dish with foil.

     

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5. Bake

   • Bake 30 minutes, then remove foil.

   • Bake 10 more minutes until peppers are soft and tops slightly golden.

6. Serve

   • Drizzle with olive oil or lemon juice.

   • Add fresh herbs on top.

💡 Tips & Variations

🌿 Health Benefits

✔ High fiber (good digestion & fullness)
✔ Plant protein from chickpeas
✔ Rich in antioxidants from peppers & tomatoes
✔ Heart-healthy fats from olive oil