🌯 Mediterranean Stuffed Bell Peppers
🧾 Ingredients (Serves 4–6)
For the Peppers
4–6 bell peppers (red, yellow, or orange)
1 tbsp olive oil (for brushing)
For the Filling
1 cup cooked rice (or quinoa)
1 medium onion, finely chopped
2 tbsp olive oil
3 cloves garlic, minced
1 medium tomato, diced
1 small zucchini, diced
1/2 cup cooked chickpeas (optional)
1/4 cup black or Kalamata olives, sliced
1/4 cup crumbled feta cheese
1 tbsp tomato paste
1 tsp paprika
1 tsp oregano
1/2 tsp cumin
1/2 tsp black pepper
Salt to taste
Fresh parsley, chopped (3 tbsp)
Juice of 1 lemon
👨🍳 Step-by-Step Instructions
1. Prepare the Bell Peppers
Cut the tops off the peppers and remove seeds.
Brush lightly with olive oil inside.
Place in a baking dish.
2. Cook the Filling
Heat 2 tbsp olive oil in a pan and sauté:
Onions until soft.
Add garlic, cook 1 minute.
Add tomatoes, zucchini, tomato paste, and cook 3–4 minutes.
Stir in:
cooked rice
chickpeas (optional)
olives
feta
spices (paprika, oregano, cumin, pepper, salt)
lemon juice
fresh parsley
Mix well and cook for 2 more minutes.
3. Stuff the Peppers
Fill each pepper generously with the rice/veggie mixture.
Add the tops of the peppers back on (optional).
4. Bake
Preheat oven to 190°C / 375°F.
Add 1/4 cup water to the bottom of the baking dish (to keep peppers soft).
Cover dish with foil and bake for 30 minutes.
Remove foil and bake another 10–15 minutes to brown lightly.
5. Garnish & Serve
Top with:
Fresh parsley
Extra feta
A squeeze of lemon
Serve with:
Greek salad
Tzatziki
Garlic yogurt sauce
Hummus
Mediterranean roasted potatoes
⭐ Chef Tips
Use quinoa instead of rice for high protein.
Add ground chicken or turkey if you want a non-veg version.
Use green bell peppers for a slightly more peppery flavor.
