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To make Mediterranean quinoa stuffed peppers, gather these ingredients: - 4 large bell peppers (red, yellow, or green) - 1 cup quinoa, rinsed - 2 cups vegetable broth - 1 cup cherry tomatoes, halved - 1 cup cooked chickpeas (canned or freshly cooked) - 1/2 cup Kalamata olives, pitted and chopped - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Salt and pepper to taste - 2 tablespoons olive oil - Optional: 1/4 teaspoon red pepper flakes for heat You can easily adjust this recipe to fit your taste. Here are some options: - Add more veggies like zucchini or spinach for extra color and nutrition. - Use different kinds of cheese, such as goat cheese or mozzarella. - Swap in quinoa for rice or couscous if preferred. - Spice it up with jalapeños or chili powder for a kick. If you need to make substitutions, here are some ideas: - Use vegetable stock instead of broth for flavor. - Chickpeas can be replaced with black beans or lentils. - For a dairy-free option, use nutritional yeast instead of feta. - If you don’t have olives, try capers for a similar briny taste. These ingredients make your dish vibrant and packed with flavor. Enjoy crafting this delicious meal! {{ingredient_image_1}} Start by preheating your oven to 375°F (190°C). This step is key for even cooking. Next, take your large bell peppers. Cut off the tops and scoop out the seeds and membranes. You want them hollow. Lightly drizzle olive oil on the outside of each pepper. This helps them cook nicely. Place the peppers upright in a baking dish. They need a cozy spot to bake! In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. This broth adds great flavor. Bring the mixture to a boil, then reduce the heat. Cover the pot and let it simmer for about 15 minutes. Check that the quinoa is fluffy and the liquid is all absorbed. If it’s not cooked, let it simmer a few more minutes. In a large mixing bowl, add the cooked quinoa. Toss in 1 cup of halved cherry tomatoes, 1 cup of cooked chickpeas, and 1/2 cup of chopped Kalamata olives. Then, add 1/2 cup of crumbled feta cheese and 1/4 cup of chopped fresh parsley. Don't forget to sprinkle in 1 teaspoon of dried oregano and 1 teaspoon of garlic powder. If you want some heat, add 1/4 teaspoon of red pepper flakes. Mix everything well and season with salt and pepper to taste. Spoon the delicious quinoa mixture into each bell pepper. Fill them generously, letting all those flavors come together. Drizzle a little olive oil on top of the stuffed peppers for extra crispiness. Cover the baking dish with aluminum foil to keep the moisture in. Bake in your preheated oven for 25 minutes. After that, remove the foil and bake for another 10-15 minutes. You want the peppers to be tender and the tops slightly golden. Let them cool for a moment before serving. Enjoy your flavorful delight! To achieve perfectly cooked quinoa, rinse it first. This removes bitterness. Use a 1:2 ratio of quinoa to vegetable broth. Bring the broth to a boil, then lower the heat. Cover the pot and simmer for about 15 minutes. When the liquid is gone, fluff it with a fork. This makes the quinoa light and airy. When stuffing peppers, choose large, firm ones. Red, yellow, or green peppers work well. Cut off the tops and remove the seeds. Drizzle a bit of olive oil on the outside for flavor. Fill each pepper generously with the quinoa mixture. Press down lightly to pack it in. This helps the flavors meld well. Cooking times vary based on pepper size. For large peppers, bake for 25 minutes covered. Then, remove the foil and add another 10-15 minutes. For smaller peppers, reduce the time by about 5-10 minutes. Check for tenderness by piercing with a fork. The goal is a soft pepper with a golden top. Pro Tips Choose Colorful Peppers: Using a mix of red, yellow, and green bell peppers not only enhances the dish's visual appeal but also adds a variety of flavors. Rinse Quinoa Thoroughly: Rinsing quinoa before cooking removes its natural coating, called saponin, which can give a bitter taste. This step ensures a pleasant flavor in your stuffed peppers. Customize Fillings: Feel free to add or substitute ingredients in the filling. Spinach, zucchini, or different cheeses can provide unique flavors and textures to the dish. Let Them Rest: Allowing the stuffed peppers to rest for a few minutes after baking helps the flavors meld together and makes them easier to serve. {{image_2}} You can easily boost the protein in your stuffed peppers. Adding cooked chicken or tofu gives a nice touch. Simply shred cooked chicken or cube tofu and mix it into the quinoa filling. This makes the dish heartier and more filling. You can also try ground turkey or beef for a meatier flavor. This recipe is already vegetarian, but you can easily make it vegan. Just skip the feta cheese or use a plant-based alternative. You can also use nut cheese for a creamy texture. The chickpeas add protein, so you still get a great meal. Feel free to add more veggies like spinach or zucchini for extra nutrients. You can change the flavor of your stuffed peppers based on your mood. To make them spicy, add jalapeños or red pepper flakes into the mix. For a Mediterranean twist, try using sun-dried tomatoes, capers, or a splash of lemon juice. These options can brighten the dish and give it a fresh taste. To store your leftover Mediterranean quinoa stuffed peppers, let them cool first. Place them in an airtight container. You can keep them in the fridge for up to four days. Always label your container with the date. This helps you know when to eat them again. If you want to freeze the stuffed peppers, it’s simple. Wrap each pepper in plastic wrap. Then, place them in a freezer-safe bag or container. They will stay good for up to three months. Remember to label the bags with the date. This way, you won’t forget their yummy contents! When you’re ready to enjoy your stuffed peppers, reheat them easily. For the oven, preheat it to 350°F (175°C). Place the peppers in a baking dish and cover them with foil. Bake for about 20 minutes or until warm. You can also use the microwave. Just place a pepper on a plate, cover it, and heat for 2-3 minutes. Check that it's hot inside before diving in! Yes, you can prepare Mediterranean quinoa stuffed peppers ahead of time. You can stuff the peppers with the quinoa mix, and then cover them and store them in the fridge. This keeps them fresh for up to a day. When you are ready to eat, bake them right from the fridge. You might need to add a few extra minutes to the baking time. Stuffed peppers are great on their own but pair well with other dishes. Here are some ideas: - A simple green salad with lemon dressing - Garlic bread for a crunchy side - A bowl of creamy yogurt or tzatziki for dipping - Couscous or rice to complete the meal These sides add flavor and balance to the meal. You will know the peppers are done when they are soft and tender. After baking for 25 minutes covered, remove the foil. Bake for an extra 10-15 minutes. The tops should be slightly golden. You can poke the peppers gently with a fork. If they give a little and feel soft, they are ready to serve! You now have all you need to make tasty quinoa stuffed peppers. We covered key ingredients, step-by-step instructions, and tips for success. You can customize with protein or different flavors. Don't worry about leftovers; I'll show you how to store and reheat them right. With these techniques, you can create a meal everyone will love. Enjoy your cooking, and let your creativity shine!

Mediterranean Quinoa Stuffed Peppers

A healthy and vibrant dish featuring bell peppers stuffed with quinoa, chickpeas, and Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 4 large bell peppers (red, yellow, or green)
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cup cooked chickpeas (canned or freshly cooked)
  • 0.5 cup Kalamata olives, pitted and chopped
  • 0.5 cup feta cheese, crumbled
  • 0.25 cup fresh parsley, chopped
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste salt and pepper
  • 2 tablespoons olive oil
  • 0.25 teaspoon red pepper flakes (optional)

Instructions
 

  • Preheat the oven to 375°F (190°C).
  • Cut the tops off the bell peppers and remove the seeds and membranes. Lightly drizzle the outside with olive oil and place them upright in a baking dish.
  • In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
  • In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, chickpeas, olives, feta cheese, parsley, dried oregano, garlic powder, and red pepper flakes (if using). Mix well, and season with salt and pepper to taste.
  • Spoon the quinoa mixture into each bell pepper until filled generously.
  • Drizzle the tops of the stuffed peppers with a little olive oil.
  • Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
  • Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the tops are slightly golden.
  • Allow to cool slightly before serving.

Notes

Serve on a vibrant platter, drizzled with balsamic reduction for an extra touch of flavor.
Keyword healthy, quinoa, stuffed peppers, vegetarian