These Mediterranean Stuffed Peppers are a complete meal in a vibrant, edible package. They’re filled with a savory quinoa, chickpea, feta, and sun-dried tomato mixture, baked until tender and golden. This dish is perfect for weeknights or entertaining.
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Why You’ll Love This Mediterranean Stuffed Peppers
- All-in-one meal: Protein, grains, and veggies bundled together.
- Vibrant, satisfying flavors: Feta, sun-dried tomatoes, chickpeas, and fresh herbs.
- Versatile & forgiving: Easily swap grains or cheeses based on your pantry.
- Fantastic leftovers: Reheat beautifully, with flavors melding overnight.
Ingredients & Tools
- 4 large bell peppers (red, yellow, or orange)
- 1 cup uncooked quinoa, rinsed well
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 cup crumbled feta cheese
- 1/2 cup sun-dried tomatoes in oil, chopped
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh oregano, chopped (or 2 tsp dried)
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 2 cups vegetable broth
- 2 tbsp olive oil
- Salt and black pepper to taste
Tools: A sharp knife, a baking dish (9×13 inch works well), a large skillet, a mixing bowl.
Notes: Don’t skip rinsing the quinoa—it removes its natural bitter coating. Using vegetable broth instead of water adds depth of flavor.
Nutrition (per serving)
| Calories: | 385 kcal |
| Protein: | 15 g |
| Fat: | 16 g |
| Carbs: | 48 g |
| Fiber: | 9 g |
Serves: 4 | Prep Time: 20 minutes | Cook Time: 40 minutes | Total Time: 60 minutes
Before You Start: Tips & Ingredient Notes
- Choosing your peppers. Look for bell peppers that are symmetrical and can stand upright on their own. This makes the stuffing and baking process so much easier. Red, yellow, or orange peppers are sweeter than green ones, which is why I prefer them here.
- Don’t forget to rinse the quinoa. I know I mentioned it already, but it’s worth repeating! Quinoa has a natural coating called saponin that can taste soapy or bitter. A quick rinse under cold water in a fine-mesh strainer makes all the difference.
- The power of fresh herbs. While dried oregano works in a pinch, using fresh parsley and oregano really elevates the flavor to another level. They add a bright, almost peppery note that cuts through the richness of the feta beautifully.
- Why vegetable broth? Cooking the quinoa in broth instead of plain water is a simple trick that infuses the entire filling with a savory, umami-rich base flavor. It’s a little step with a big payoff.
How to Make Mediterranean Stuffed Peppers
Step 1: First, let’s get our peppers ready. Preheat your oven to 375°F (190°C). Carefully slice the tops off your bell peppers—you can discard the stems but chop up the usable pepper flesh from the tops and set it aside. Use a small paring knife or a spoon to remove the inner membranes and seeds from the peppers, creating a hollow cavity. A little tip: slice a very thin piece off the bottom of each pepper if they’re wobbly, so they stand up straight in your baking dish.
Step 2: Now, for the filling base. Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for about 5 minutes, until it becomes soft and translucent. You’ll notice a lovely sweet aroma starting to develop. Add the minced garlic and cook for just one more minute, until it’s fragrant—be careful not to burn it!
Step 3: Add the rinsed quinoa to the skillet, along with the smoked paprika and dried thyme. Stir everything together for about a minute. This toasts the quinoa and spices just slightly, which really deepens the overall flavor of the dish. It’s a simple step that adds a lot of complexity.
Step 4: Pour in the two cups of vegetable broth. Bring the mixture to a simmer, then reduce the heat to low, cover the skillet, and let it cook for about 15 minutes. The quinoa will absorb the broth and become tender. Once it’s done, remove the lid and fluff it with a fork. Let it cool for a few minutes—this is important so it doesn’t melt the feta cheese instantly when we mix it in.
Step 5: Time to assemble the full filling. In a large mixing bowl, combine the cooked quinoa mixture, the rinsed chickpeas, the chopped sun-dried tomatoes (include a little of that flavorful oil if you’d like!), the chopped fresh parsley and oregano, and most of the crumbled feta cheese (save a handful for topping). Season generously with salt and black pepper, then give it a really good mix until everything is evenly distributed. The filling should look colorful and smell absolutely incredible.
Step 6: Stuff the peppers! Spoon the quinoa filling into your hollowed-out bell peppers, packing it down gently as you go. You want them to be generously over-filled, as the filling will settle a bit during baking. Place the stuffed peppers upright in your baking dish.
Step 7: For the final touch, sprinkle the remaining feta cheese over the top of each stuffed pepper. This will create a deliciously golden and cheesy crust. Pour about a quarter cup of water into the bottom of the baking dish—this creates a bit of steam and helps the peppers cook through without burning.
Step 8: Bake for 35-40 minutes, uncovered. You’re looking for the peppers to be tender enough to easily pierce with a fork and the tops to be nicely browned. If you want an extra-golden top, you can pop them under the broiler for the last minute or two, but watch them closely! Let them rest for 5-10 minutes before serving—they will be extremely hot inside.
Storage & Freshness Guide
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze after baking and cooling; wrap individually. Thaw in fridge overnight before reheating.
- Reviving: Reheat in oven or air fryer to maintain texture; drizzle with olive oil or lemon juice if dry.
Serving Suggestions
Complementary Dishes
- A simple arugula salad with lemon vinaigrette — The peppery arugula and sharp lemon dressing provide a fantastic, fresh contrast to the warm, savory peppers.
- Grilled lemon-herb chicken or fish — For those who want an extra protein boost, a simply grilled piece of meat or a flaky white fish like cod complements the Mediterranean flavors perfectly.
- Warm, crusty bread for dipping — You’ll want something to soak up any delicious juices left in the baking dish. A loaf of sourdough or a baguette is ideal.
Drinks
- A crisp, dry rosé — Its bright acidity and berry notes are a classic pairing for Mediterranean food and cut through the richness of the feta beautifully.
- Sparkling water with lemon and mint — A non-alcoholic option that’s incredibly refreshing and cleanses the palate between bites.
- A light-bodied Pinot Noir — If you prefer red wine, a fruity, low-tannin Pinot won’t overpower the dish and will complement the earthy notes from the quinoa and chickpeas.
Something Sweet
- Baklava — The honey, nuts, and flaky phyllo pastry are a quintessential Mediterranean dessert that feels like a truly special ending.
- Lemon sorbet — It’s light, zesty, and incredibly refreshing after a savory meal. It feels like a palate-cleansing hug.
- Greek yogurt with honey and walnuts — It’s simple, elegant, and continues the theme of the meal with its creamy texture and nutty sweetness.
Top Mistakes to Avoid
- Mistake: Not rinsing the quinoa. This is the number one reason people say they don’t like quinoa. That bitter saponin coating needs to be washed away for a clean, nutty flavor.
- Mistake: Over-stuffing the peppers to the point of bursting. You want them generously filled, but if you pack the filling in too tightly, the peppers can split open during baking. A gentle but firm pack is the way to go.
- Mistake: Skipping the water in the baking dish. That little bit of liquid creates a steamy environment that ensures the pepper shells become tender and juicy, rather than drying out or scorching on the bottom.
- Mistake: Adding the feta to the hot quinoa straight from the skillet. Let the quinoa mixture cool for a few minutes first. If it’s too hot, it will melt the feta completely, and you’ll lose those lovely pockets of salty, creamy cheese in the final dish.
Expert Tips
- Tip: Par-cook your peppers for extra tenderness. If you prefer your pepper shells very soft, you can blanch them for 3-4 minutes in boiling water before stuffing. Just pat them dry thoroughly afterward so your filling doesn’t get watery.
- Tip: Make it ahead for easy entertaining. You can assemble the stuffed peppers completely, cover them, and refrigerate them up to a day in advance. Just add a few extra minutes to the baking time since they’ll be going into the oven cold.
- Tip: Add a textural crunch. For a fantastic finish, sprinkle the tops with pine nuts or slivered almonds before baking. They’ll toast up and add a wonderful nutty crunch to contrast the soft filling.
- Tip: Spice it up! If you like a little heat, add a pinch of red pepper flakes to the quinoa as it cooks with the broth, or serve with a drizzle of chili oil at the table.
FAQs
Can I make these Mediterranean Stuffed Peppers vegan?
Absolutely! It’s a very easy swap. Simply omit the feta cheese or use a high-quality vegan feta alternative. The rest of the ingredients are naturally plant-based, so you’ll still have a incredibly flavorful and satisfying dish. You could also add some nutritional yeast to the filling for a cheesy flavor boost.
Can I use a different grain instead of quinoa?
Of course. This recipe is very adaptable. Couscous, orzo, or even brown rice would work wonderfully. Just adjust the cooking liquid and time according to the grain you choose. For couscous, you’d just need to steep it in hot broth rather than simmer it for 15 minutes.
How should I store and reheat leftovers?
Store any leftover stuffed peppers in an airtight container in the refrigerator for up to 4 days. To reheat, I find the oven (350°F for 15-20 minutes) or an air fryer works best to keep the texture of the pepper nice. The microwave will work in a pinch but can make the pepper a bit soggier.
My filling seems a bit dry. What can I do?
If your filling seems dry before you even bake it, stir in a tablespoon or two of extra vegetable broth or even the oil from the sun-dried tomatoes. If it seems dry after baking, a simple drizzle of good olive oil or a squeeze of fresh lemon juice over the top just before serving can work wonders.
Can I freeze stuffed peppers?
You can, but the texture of the bell pepper will become much softer upon thawing and reheating. For best results, freeze them after baking and cooling completely. Wrap each pepper individually in plastic wrap and then foil. Thaw in the refrigerator overnight before reheating in the oven.
Mediterranean Stuffed Peppers
Make delicious Mediterranean Stuffed Peppers with quinoa, chickpeas, and feta. A healthy, all-in-one meal perfect for weeknights. Get the easy recipe now!
Ingredients
For the peppers and filling:
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4 large bell peppers (red, yellow, or orange)
-
1 cup uncooked quinoa (rinsed well)
-
1 can chickpeas (15 oz, rinsed and drained)
-
1 cup crumbled feta cheese
-
1/2 cup sun-dried tomatoes in oil (chopped)
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1 medium yellow onion (finely diced)
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3 cloves garlic (minced)
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1/4 cup fresh parsley (chopped)
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2 tbsp fresh oregano (chopped (or 2 tsp dried))
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1 tsp smoked paprika
-
1/2 tsp dried thyme
-
2 cups vegetable broth
-
2 tbsp olive oil
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Salt and black pepper (to taste)
Instructions
-
First, let's get our peppers ready. Preheat your oven to 375°F (190°C). Carefully slice the tops off your bell peppers—you can discard the stems but chop up the usable pepper flesh from the tops and set it aside. Use a small paring knife or a spoon to remove the inner membranes and seeds from the peppers, creating a hollow cavity. A little tip: slice a very thin piece off the bottom of each pepper if they’re wobbly, so they stand up straight in your baking dish.01
-
Now, for the filling base. Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for about 5 minutes, until it becomes soft and translucent. You’ll notice a lovely sweet aroma starting to develop. Add the minced garlic and cook for just one more minute, until it’s fragrant—be careful not to burn it!02
-
Add the rinsed quinoa to the skillet, along with the smoked paprika and dried thyme. Stir everything together for about a minute. This toasts the quinoa and spices just slightly, which really deepens the overall flavor of the dish. It’s a simple step that adds a lot of complexity.03
-
Pour in the two cups of vegetable broth. Bring the mixture to a simmer, then reduce the heat to low, cover the skillet, and let it cook for about 15 minutes. The quinoa will absorb the broth and become tender. Once it's done, remove the lid and fluff it with a fork. Let it cool for a few minutes—this is important so it doesn't melt the feta cheese instantly when we mix it in.04
-
Time to assemble the full filling. In a large mixing bowl, combine the cooked quinoa mixture, the rinsed chickpeas, the chopped sun-dried tomatoes (include a little of that flavorful oil if you'd like!), the chopped fresh parsley and oregano, and most of the crumbled feta cheese (save a handful for topping). Season generously with salt and black pepper, then give it a really good mix until everything is evenly distributed. The filling should look colorful and smell absolutely incredible.05
-
Stuff the peppers! Spoon the quinoa filling into your hollowed-out bell peppers, packing it down gently as you go. You want them to be generously over-filled, as the filling will settle a bit during baking. Place the stuffed peppers upright in your baking dish.06
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For the final touch, sprinkle the remaining feta cheese over the top of each stuffed pepper. This will create a deliciously golden and cheesy crust. Pour about a quarter cup of water into the bottom of the baking dish—this creates a bit of steam and helps the peppers cook through without burning.07
-
Bake for 35-40 minutes, uncovered. You're looking for the peppers to be tender enough to easily pierce with a fork and the tops to be nicely browned. If you want an extra-golden top, you can pop them under the broiler for the last minute or two, but watch them closely! Let them rest for 5-10 minutes before serving—they will be extremely hot inside.08
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