Friday, March 17, 2023

Mediterranean Stuffed Bell Peppers

 Mediterranean Stuffed Bell Peppers

Mediterranean cuisine is known for its vibrant and healthy dishes that are both flavorful and nutritious. One such dish that stands out is the Mediterranean stuffed bell peppers. This dish is easy to prepare and can be customized to suit your taste preferences. Here's everything you need to know about this delicious and wholesome meal.


4 large bell peppers (any color)
1 cup cooked rice (white or brown)
1 can chickpeas, drained and rinsed
1 medium onion, chopped
2 garlic cloves, minced
1 cup chopped spinach
1 cup chopped tomatoes
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
2 tablespoons olive oil
Salt and pepper to taste
Feta cheese for topping (optional)


Preheat the oven to 375°F.

Cut off the tops of the bell peppers and remove the seeds and membranes from the inside.

Heat the olive oil in a pan over medium heat. Add the onion and garlic and sauté until the onion is soft and translucent.

Add the chickpeas, spinach, tomatoes, parsley, and mint to the pan. Stir well and cook for a few minutes until the spinach is wilted.

Add the cooked rice to the pan and mix well. Season with salt and pepper to taste.

Stuff the bell peppers with the rice and chickpea mixture, packing it tightly.

Place the stuffed bell peppers in a baking dish and bake for 25-30 minutes or until the peppers are tender and the filling is heated through.

If desired, sprinkle crumbled feta cheese over the top of the stuffed bell peppers before serving.


There are many variations of Mediterranean stuffed bell peppers, depending on your taste preferences and dietary restrictions. Here are a few ideas:

Use quinoa instead of rice for a gluten-free option.
Add chopped olives, capers, or sun-dried tomatoes for extra flavor.
Use ground meat, such as beef or lamb, in place of chickpeas for a heartier meal.
For a vegan option, omit the feta cheese or use a vegan cheese substitute.
Benefits of Mediterranean Stuffed Bell Peppers:

Mediterranean stuffed bell peppers are a healthy and nutritious meal that is packed with nutrients. Bell peppers are an excellent source of vitamin C, which supports immune function, skin health, and wound healing. They are also a good source of fiber, which supports digestive health and helps to keep you feeling full and satisfied.

The chickpeas in this recipe are an excellent source of plant-based protein and fiber, which help to promote feelings of fullness and reduce cravings. They are also rich in essential vitamins and minerals, including folate, iron, and magnesium.

The herbs and spices in this recipe, including parsley, mint, and garlic, are not only flavorful but also provide numerous health benefits. Garlic, for example, has been shown to help reduce inflammation, lower blood pressure, and improve cholesterol levels.

30-Minute Meals | Mediterranean Quinoa Stuffed Peppers


Mediterranean stuffed bell peppers are a delicious and wholesome meal that is easy to prepare and can be customized to suit your taste preferences. Whether you're looking for a vegetarian, vegan, or gluten-free option, this recipe is sure to please. So next time you're looking for a healthy and flavorful meal, give this recipe a try!


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