Introduction
Mediterranean Stuffed Peppers are a healthy and flavorful dish that’s perfect for a light lunch or dinner. These bell peppers are filled with a delicious mixture of quinoa, feta cheese, olives, and fresh herbs, offering a delightful blend of Mediterranean flavors. They’re easy to make and packed with nutrients, making them a great addition to your meal rotation.
Ingredients
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped Kalamata olives
- 1/4 cup chopped sun-dried tomatoes
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
- Lemon wedges for serving
Preparation Steps
- Preheat Oven:
- Preheat your oven to 375°F (190°C). Place the bell peppers cut side up in a baking dish.
- Cook the Quinoa:
- In a medium saucepan, bring the vegetable broth or water 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 Filling:
- In a large bowl, combine the cooked quinoa, crumbled feta cheese, chopped Kalamata olives, chopped sun-dried tomatoes, chopped red onion, minced garlic, dried oregano, dried basil, olive oil, salt, and pepper. Mix well to combine.
- Stuff the Peppers:
- Spoon the quinoa mixture into the bell peppers, packing it in firmly. Place the stuffed peppers in the preheated oven and bake for 30-35 minutes, or until the peppers are tender and the filling is heated through.
- Serve:
- Remove the stuffed peppers from the oven and let them cool slightly. Garnish with chopped fresh parsley and serve with lemon wedges on the side.
Historical Context
Stuffed vegetables are a staple in Mediterranean cuisine, known for their versatility and the ability to incorporate a variety of healthy ingredients. This recipe brings together the classic flavors of the Mediterranean—feta, olives, and sun-dried tomatoes—into a wholesome and satisfying dish.
Nutritional Information
Mediterranean Stuffed Peppers are a nutritious and balanced meal:
- Bell Peppers: High in vitamins A and C, fiber, and antioxidants.
- Quinoa: A complete protein source, providing all nine essential amino acids, along with fiber and minerals.
- Feta Cheese and Olives: Add healthy fats, protein, and a rich flavor.
Conclusion and Serving Suggestions
Mediterranean Stuffed Peppers are a delicious and healthy dish that’s perfect for any occasion. Serve them with a side of mixed greens or a simple cucumber salad for a complete meal. This recipe is sure to become a favorite, offering a taste of the Mediterranean in every bite.
