Mediterranean Stuffed Bell Peppers with Quinoa, Chickpeas & Feta

Cuisine: Mediterranean / Greek-Inspired
Preparation Time: 25 minutes
Cooking Time: 35–40 minutes
Total Time: 1 hour
Servings: 4–6

🫒 Ingredients

For the Peppers:

• 4–6 large bell peppers (any color — red, yellow, or orange for sweetness)

• 1 tablespoon olive oil

• Pinch of salt

For the Filling:

• 1 cup quinoa, rinsed and cooked (makes about 3 cups cooked)

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 small red onion, finely diced

• 2 cloves garlic, minced

• 1 cup cherry tomatoes, halved

  

  Green Olive Dip

• ½ cup cucumber, diced

• ½ cup Kalamata olives, pitted and chopped

• ½ cup crumbled feta cheese

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon fresh mint, chopped (optional)

• 2 tablespoons lemon juice

• 3 tablespoons olive oil

• 1 teaspoon dried oregano

• Salt and pepper to taste

Optional Garnish:

• Extra feta cheese

  

  Southern Cornbread Dressing

• Lemon zest

• Fresh basil or parsley leaves

🔥 Instructions

1. Prepare the Bell Peppers
   Preheat oven to 375°F (190°C).
   Slice the tops off the bell peppers and remove seeds and membranes.
   Brush the insides lightly with olive oil and sprinkle with a pinch of salt.
   Place them upright in a baking dish, cut-side up. Set aside.

2. Cook the Quinoa (if not already cooked)
   Rinse quinoa under cold water, then combine with 2 cups water in a saucepan.
   Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes until fluffy.
   Remove from heat and let it cool slightly.

3. Prepare the Mediterranean Filling
   In a large bowl, combine cooked quinoa, chickpeas, onion, garlic, cherry tomatoes, cucumber, olives, feta, parsley, mint, lemon juice, olive oil, oregano, salt, and pepper.
   Toss gently until everything is evenly mixed and coated in dressing.

4. Stuff the Peppers
   Spoon the quinoa-chickpea mixture into each pepper, pressing lightly to pack.
   Fill each pepper to the top.
   Cover the dish loosely with foil and bake for 25–30 minutes until the peppers are tender but still hold their shape.

5. Serve & Garnish
   Remove from oven and let cool slightly.
   Sprinkle with extra feta, fresh herbs, and a touch of lemon zest.
   Serve warm or at room temperature.

🍋 Serving Suggestions

• Serve with a side of tzatziki, Greek salad, or roasted vegetables.

• These peppers are perfect for meal prep — they store well in the fridge for up to 4 days.

• For a complete dinner, pair them with a light soup like Mediterranean Lentil & Spinach Soup.

• Enjoy them hot as a main course or chilled as a refreshing summer dish.

  

  Chayote Juice: Unlock Natural Support for Joints and Bones

💡 Tips & Variations

• To make it vegan, skip the feta or replace it with a plant-based alternative.

• For extra protein, add grilled chicken, shrimp, or tofu cubes into the filling.

• You can replace quinoa with couscous, bulgur wheat, or brown rice.

• Add a handful of spinach or kale to the filling for more greens.

• Spice it up with a pinch of red chili flakes or a drizzle of harissa.

🌍 Mediterranean Story

Stuffed vegetables — known as gemista in Greek and dolma in the Middle East — are a treasured part of the Mediterranean table. Every culture has its own version: tomatoes, zucchini, eggplants, and peppers filled with grains, herbs, and olive oil.

This recipe celebrates that tradition with a modern, health-conscious twist — quinoa for fiber and protein, chickpeas for creaminess, and feta for that tangy Mediterranean flair. The bright lemon and fresh herbs tie it all together, making each bite a burst of sunshine and seaside flavor.

In the United States, this dish has become a staple in Mediterranean cafés and wellness kitchens, loved for being both filling and light. It’s vegetarian, high in plant protein, and full of colors and textures that make it as beautiful as it is nourishing.

Each pepper is a little edible vessel of harmony — tender, fragrant, and brimming with life. 🌿✨