Servings
Font
Back
0 from 114 votes

Mediterranean Stuffed Peppers

Mediterranean Stuffed Peppers are a vegetarian dish that's full of fragrant spices and fresh flavor.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 15 mins
Servings: 4 servings
Calories: 279 kcal
Course: Dinner
Cuisine: Mediterranean , Vegan

Ingredients

  • 4 bell peppers, halved and seeds removed
  • 2 cups cooked brown rice
  • 2 teaspoons olive oil
  • 1/2 cup diced red onion
  • 1 teaspoon minced garlic 
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground allspice
  • 1/4 cup tomato sauce
  • Kosher salt and fresh ground black pepper to taste
  • 1/2 cup flat leaf parsley, chopped
  • 1 cup canned chickpeas, rinsed and drained
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons sun-dried tomatoes, drained and chopped
  • 1/3 cup chopped green olives
  • 2 ounces feta cheese, cubed or crumbled
  • 2 tablespoons fresh lemon juice
  • Toasted pine nuts and more flat leaf parsley for topping optional

Instructions

    Cup of Yum
  1. Preheat oven to 350° F. and spray the bottom of a 9x13 baking dish with cooking spray. Place the prepared peppers in cut-side up.
  2. In a large bowl combine the cooked rice, chickpeas, cherry tomatoes, sun-dried tomatoes, olives and feta. Season with salt and pepper then set aside.
  3. Heat a small skillet with the olive oil over medium-high heat. When the skillet is hot add in the red onion and sauté 2 minutes. Add in the garlic and spices and sauté another minute. Add in the tomato sauce and parsley and stir everything together cooking for another minute.
  4. Pour the mixture in with the rice and add in the lemon juice. Stir everything together until it's coated in the sauce. Taste for seasoning then divide the filling into the pepper halves.
  5. Cover loosely with foil and bake for 40-45 minutes. Remove the foil and bake for another 10-15 minutes. Serve immediately.

Nutrition Information

Calories 279kcal (14%) Carbohydrates 48g (16%) Protein 8g (16%) Fat 8g (12%) Saturated Fat 1g (5%) Polyunsaturated Fat 6g Sodium 477mg (20%) Fiber 8g (32%) Sugar 8g (16%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 279

% Daily Value*

Calories 279kcal 14%
Carbohydrates 48g 16%
Protein 8g 16%
Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 6g 35%
Sodium 477mg 20%
Fiber 8g 32%
Sugar 8g 16%

* Percent Daily Values are based on a 2,000 calorie diet.