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Healthy Mediterranean Stuffed Bell Peppers with Quinoa and Feta

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A wholesome and flavorful Mediterranean stuffed bell peppers recipe featuring quinoa, feta, and fresh herbs, perfect for a nutritious and satisfying meal.

Ingredients

Scale
  • 4 large bell peppers (red, yellow, or green), fresh and firm
  • 1 cup dry quinoa (preferably tri-color), rinsed well
  • 1 cup crumbled feta cheese (sheep’s milk recommended)
  • 1 small red onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted and sliced
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fresh mint
  • Zest and juice of 1 lemon
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste
  • Optional: pinch of crushed red pepper flakes

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Rinse 1 cup of dry quinoa under cold water until the water runs clear. Combine with 2 cups (480 ml) of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
  3. While the quinoa cooks, slice the tops off the bell peppers and carefully remove the seeds and membranes. Set the tops aside for later use or chop for adding to the filling if you like.
  4. Heat 1 tablespoon of olive oil in a sauté pan over medium heat. Add the finely diced onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Remove from heat.
  5. In a large bowl, combine cooked quinoa, sautéed onion and garlic, halved cherry tomatoes, sliced Kalamata olives, crumbled feta, chopped parsley, chopped mint, lemon zest, and a squeeze of lemon juice. Drizzle with 1 tablespoon olive oil and season with salt and pepper. Stir gently until well combined.
  6. Spoon the quinoa mixture into each bell pepper cavity, packing it lightly but not too tight. Arrange the stuffed peppers upright in your baking dish.
  7. Drizzle a little olive oil over the peppers. Cover the dish loosely with foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender and the tops are slightly golden.
  8. Let the peppers cool for a few minutes before serving. Garnish with extra fresh herbs or a small drizzle of olive oil if desired.

Notes

Rinse quinoa thoroughly to remove bitterness. Do not overcook quinoa to keep it fluffy. Sauté onions and garlic gently to avoid bitterness. Use fresh herbs generously for bright flavor. Adjust baking time if peppers are very large. Fluff quinoa before mixing for best texture.

Nutrition

Keywords: stuffed bell peppers, quinoa, feta, Mediterranean, healthy, weight loss, vegetarian, gluten-free

Find it online: https://daintydine.com/healthy-mediterranean-stuffed-bell-peppers-with-quinoa-and-feta-easy-recipe-for-weight-loss/