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Mediterranean Stuffed Peppers
4.4 from 76 votes

Mediterranean Stuffed Peppers

These Mediterranean Stuffed Peppers feature bell pepper halves filled with a savory mix of cooked brown rice, chickpeas, cherry and sun-dried tomatoes, olives, and feta cheese. The filling is brought together with sautéed red onion, garlic, tomato sauce, herbs, and spices for a flavorful, hearty casserole-style dish baked until tender and golden.

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

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

    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 (35%) Sodium 477mg (20%) Fiber 8g (32%) Sugar 8g (16%)

Nutrition Facts

Serving: 4 servings

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.