Introduction
Mediterranean Stuffed Peppers are a vibrant, healthy, and delicious dish that brings the flavors of the Mediterranean to your table. These colorful bell peppers are filled with a savory mixture of quinoa, vegetables, and feta cheese, then baked to perfection. They make for a satisfying vegetarian meal that’s perfect for weeknight dinners or special occasions.
Ingredients
- 4 large bell peppers (red, yellow, or orange)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- Lemon wedges, for serving
Preparation Steps
- Prepare the Quinoa:
- In a medium saucepan, bring the vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
- Prepare the Peppers:
- Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
- Cook the Filling:
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened and fragrant.
- Add the diced zucchini and cook for another 5 minutes, until tender.
- Stir in the cherry tomatoes, Kalamata olives, cooked quinoa, dried oregano, salt, and pepper. Cook for another 2-3 minutes, until everything is well combined and heated through.
- Remove from heat and stir in the crumbled feta cheese and chopped parsley.
- Stuff the Peppers:
- Spoon the quinoa mixture into each bell pepper, packing it down gently. Place the stuffed peppers in a baking dish.
- Bake the Peppers:
- Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 15 minutes, until the peppers are tender and slightly browned on top.
- Serve:
- Serve the Mediterranean Stuffed Peppers hot, garnished with extra parsley and lemon wedges on the side.
Historical Context
Stuffed vegetables are a staple in Mediterranean cuisine, with each region offering its own unique twist on the dish. This recipe takes inspiration from Greek and Middle Eastern flavors, showcasing the use of fresh, wholesome ingredients typical of the Mediterranean diet.
Nutritional Information
These stuffed peppers are packed with nutrients, providing a good source of protein from quinoa, healthy fats from olive oil, and a variety of vitamins and minerals from the vegetables. The dish is also rich in fiber, making it a filling and nutritious meal.
Conclusion
Mediterranean Stuffed Peppers are a delightful way to enjoy a wholesome, flavorful meal that’s both visually appealing and satisfying. Perfect for any occasion, this dish brings a taste of the Mediterranean to your home.
