Cuisine: Mediterranean / Greek-Inspired
Preparation Time: 25 minutes
Cooking Time: 35 minutes
Total Time: 1 hour
Servings: 4
🫑 Ingredients
For the Peppers:
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4 large bell peppers (red, yellow, or orange), tops cut off and seeds removed
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1 tablespoon olive oil (for brushing)
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Salt and pepper, to taste
For the Quinoa Filling:
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1 cup quinoa, rinsed
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2 cups vegetable broth or water
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1 tablespoon olive oil
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1 small red onion, finely diced
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2 cloves garlic, minced
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1 cup cherry tomatoes, halved
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1 small zucchini, diced
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½ cup Kalamata olives, sliced
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½ cup crumbled feta cheese
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¼ cup chopped sun-dried tomatoes
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¼ cup fresh parsley, chopped
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2 tablespoons chopped fresh mint or basil
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1 teaspoon dried oregano
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½ teaspoon paprika
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1 tablespoon lemon juice
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Salt and black pepper, to taste
For Garnish (optional):
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Extra crumbled feta
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Drizzle of olive oil
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Fresh parsley or basil leaves
🔥 Instructions
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Prepare the Bell Peppers
Preheat oven to 375°F (190°C).
Slice off the tops of the bell peppers and remove seeds and membranes.
Brush the insides lightly with olive oil and sprinkle with a little salt and pepper.
Place them upright in a lightly greased baking dish. -
Cook the Quinoa
In a medium saucepan, combine quinoa and vegetable broth.
Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
Fluff with a fork and set aside to cool slightly. -
Prepare the Filling
Heat olive oil in a skillet over medium heat.
Add diced onion and cook for 3–4 minutes, until softened.
Stir in garlic and cook for another 30 seconds until fragrant.
Add zucchini and cherry tomatoes; sauté for 5–6 minutes until slightly tender.
Stir in cooked quinoa, olives, sun-dried tomatoes, oregano, paprika, lemon juice, salt, and pepper.
Remove from heat and fold in feta cheese, parsley, and mint. -
Stuff the Peppers
Spoon the quinoa mixture evenly into the bell peppers, pressing down gently.
Top each with a little extra feta, if desired.
Pour about ½ cup of water or broth into the bottom of the baking dish (this keeps them moist). -
Bake
Cover the dish with foil and bake for 25 minutes.
Remove foil and bake uncovered for another 10 minutes, until the tops are lightly golden and the peppers are tender. -
Serve
Drizzle with olive oil, garnish with fresh herbs, and serve warm.
🍋 Serving Suggestions
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Serve with Greek salad, tzatziki sauce, or roasted potatoes.
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Pair with grilled chicken, fish, or lentil soup for a complete Mediterranean meal.
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For a lighter meal, serve one stuffed pepper alongside hummus and pita.
💡 Tips & Variations
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Use brown rice, couscous, or bulgur instead of quinoa.
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Add chickpeas or lentils for a protein boost.
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Try crumbled halloumi or goat cheese instead of feta for a creamier filling.
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To make it vegan, skip feta or use a dairy-free alternative.
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You can also grill the stuffed peppers for a smokier, charred flavor.
🌍 Mediterranean Story
Stuffed vegetables have deep roots in Mediterranean cuisine — from Greek gemista to Turkish dolma and Middle Eastern mahshi. Each region fills its peppers, tomatoes, or zucchini with a blend of grains, herbs, and olive oil, creating dishes that are as colorful as they are nourishing.
This version, filled with quinoa, feta, and herbs, reflects a modern Mediterranean twist that’s both light and hearty. The quinoa absorbs the juices of roasted vegetables and the tang of lemon and feta, creating a perfectly balanced, nutrient-rich meal.
In the United States, these stuffed peppers have become a favorite among health-conscious eaters — vegetarian-friendly, gluten-free, and full of Mediterranean flavor. They’re a celebration of simple ingredients transformed into something beautiful and deeply satisfying.
Each bite captures sunshine in food form: sweet roasted peppers, the saltiness of feta, the freshness of herbs, and the warmth of olive oil — a true taste of the Mediterranean coast. 🌿🇬🇷
