Mediterranean Stuffed Peppers
User Reviews
4.4
-
Prep Time
20 mins
-
Cook Time
55 mins
-
Total Time
1 hr 15 mins
-
Servings
4 servings
-
Calories
279 kcal
-
Course
Dinner
-
Cuisine
Mediterranean, Vegan
Mediterranean Stuffed Peppers
Description
Mediterranean Stuffed Peppers begin by preparing bell pepper halves with seeds removed and placed cut-side up in a baking dish. The filling blends cooked brown rice with chickpeas, halved cherry tomatoes, chopped sun-dried tomatoes, chopped green olives, and crumbled feta cheese. Separately, red onion is sautéed with garlic and a blend of oregano, cumin, paprika, and allspice, then combined with tomato sauce and chopped parsley. This spiced mixture is added to the rice blend along with fresh lemon juice for brightness and seasoning.
The mixture is divided among the pepper halves, which are covered with foil and baked at 350°F for 40-45 minutes to soften the peppers. Removing the foil and baking an additional 10-15 minutes lightly browns the tops. The stuffed peppers offer a balance of tender vegetables and a filling with bright, savory, and slightly tangy flavors from herbs, tomato sauce, lemon juice, olives, and feta.
This recipe makes a filling vegetarian main or side dish that showcases Mediterranean flavors and textures. Optional toasted pine nuts and extra parsley can be added as a garnish to add crunch and freshness to each serving.
Ingredients
- 4 bell peppers halved and seeds removed
- 2 cups brown rice cooked
- 2 teaspoons olive oil
- 1/2 cup red onion diced
- 1 teaspoon garlic minced
- 2 teaspoons oregano dried
- 1 teaspoon cumin ground
- 1/2 teaspoon paprika
- 1/2 teaspoon ground allspice
- 1/4 cup tomato sauce
- kosher salt fresh ground, to taste
- black pepper fresh ground, to taste
- 1/2 cup flat-leaf parsley chopped
- 1 cup chickpeas rinsed and drained, canned
- 1/2 cup cherry tomatoes halved
- 2 tablespoons sun-dried tomato drained and chopped
- 1/3 cup green olives chopped
- 2 ounces feta cheese cubed or crumbled
- 2 tablespoons lemon juice fresh
- pine nuts optional, toasted; for topping
- flat-leaf parsley optional, toasted; for topping
Instructions
- 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.
- 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.
- 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.
- 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.
- Cover loosely with foil and bake for 40-45 minutes. Remove the foil and bake for another 10-15 minutes. Serve immediately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 279 kcal
% 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.
User Reviews
Overall Rating
4.4
You'll Also Love
