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Mediterranean Stuffed Peppers Recipe
These Mediterranean Stuffed Peppers are a game-changer! Filled with freekeh, zucchini, tomatoes, olives, feta, and pine nuts, they’re a perfect mix of health and flavor.
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 15 mins
Servings: 8
Calories: 164 kcal
Course:
Side Dish
Cuisine:
Mediterranean
Ingredients
- 1 1/4 cup vegetable broth
- 1/2 cup cracked freekeh
- 1 tbsp extra virgin olive oil
- 1 cup diced red onion
- 2 cups diced zucchini
- 2 tablespoons minced garlic
- 1/2 tsp dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup chopped kalamata olives
- 1 cup quartered cherry tomatoes or grape tomatoes
- 1/4 cup toasted pine nuts
- 4 ounces crumbled Feta cheese
- 4 medium bell peppers red, yellow, or orange
Instructions
- Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
- Bring 1 1/4 cups of vegetable broth to a boil in a medium saucepan. Add the cracked freekeh, cover the pot, and reduce the heat to medium-low. Simmer until the liquid is absorbed and the freekeh is tender (about 20 minutes). Remove from heat and let stand, covered, for 5 minutes.
- Meanwhile, heat 1 tablespoon of extra virgin olive oil over medium-high heat in a sauté pan. Once the oil is hot, add the onion and zucchini to the pan. Sauté for 3-5 minutes until the vegetables are tender-crisp. Add the garlic, oregano, salt, and pepper, and continue to cook for another 60 seconds. Remove from heat and transfer to a large bowl.
- Once the freekeh is cooked, drain off any excess liquid and add the grains to the onion-zucchini mixture. Add the olives, tomatoes, pine nuts, and feta to the bowl. Toss well to combine.
- Slice the bell peppers in half vertically, remove the seeds and membranes, then rub the outside of each pepper with a bit of olive oil. Arrange a baking rack on top of a rimmed baking sheet. Place the oiled peppers open-side-up on the baking rack.
- Generously stuff each pepper with the freekeh mixture. Cover the entire pan with foil, then bake for 30 minutes. Remove the foil and bake for an additional 15 minutes, uncovered. Serve warm.
Cup of Yum
Notes
- Store your Mediterranean Stuffed Peppers leftovers in an airtight container in the refrigerator for up to 4 days. To freeze, wrap each pepper individually in plastic wrap and place them in a freezer bag for up to 3 months.
- To reheat, thaw overnight in the refrigerator if frozen, then warm in a 350°F (175°C) oven for 15-20 minutes or microwave until heated through.
Nutrition Information
Serving
1serving
Calories
164kcal
(8%)
Carbohydrates
16g
(5%)
Protein
6g
(12%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Cholesterol
13mg
(4%)
Sodium
521mg
(22%)
Potassium
324mg
(9%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
2191IU
(44%)
Vitamin C
88mg
(98%)
Calcium
102mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 164
% Daily Value*
| Serving | 1serving | |
| Calories | 164kcal | 8% |
| Carbohydrates | 16g | 5% |
| Protein | 6g | 12% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 13mg | 4% |
| Sodium | 521mg | 22% |
| Potassium | 324mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 2191IU | 44% |
| Vitamin C | 88mg | 98% |
| Calcium | 102mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.