Mediterranean Stuffed Bell Peppers (Full Detailed Recipe)

Colorful bell peppers filled with a savory Mediterranean-style mixture of grains, vegetables, herbs, and feta. Nutritious, satisfying, and perfect as a main dish or hearty side.

 Time & Servings

• Prep time: 20 minutes
• Cook time: 35–40 minutes
• Total time: ~1 hour
• Serves: 4 (2 halves per person)

 Ingredients

For the Peppers

• 4 large bell peppers (red, yellow, or orange preferred)
• 1 tbsp olive oil
• Pinch of salt

For the Filling

• ¾ cup uncooked quinoa or rice (white or brown)
• 1½ cups water or vegetable broth
• 2 tbsp olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 small zucchini, diced
• ½ cup cherry tomatoes, chopped
• ⅓ cup Kalamata olives, sliced
• 1 tsp dried oregano
• ½ tsp paprika
• ¼ tsp ground black pepper
• Salt to taste
• ½ cup crumbled feta cheese
• 2 tbsp chopped fresh parsley or basil
• Juice of ½ lemon

Optional Toppings

• Extra feta
• Breadcrumbs or panko (for crunch)
• Fresh herbs

 Instructions

1. Prepare the Peppers

1. Preheat oven to 190°C / 375°F.
2. Slice bell peppers in half lengthwise and remove seeds.
3. Lightly brush with olive oil and sprinkle with salt.
4. Arrange cut-side up in a baking dish.

2. Cook the Grain

1. Rinse quinoa well.
2. Combine quinoa and water/broth in a saucepan.
3. Bring to boil, then cover and simmer 12–15 minutes until fluffy.
4. Set aside.

3. Make the Filling

1. Heat olive oil in a pan over medium heat.
2. Sauté onion for 3–4 minutes until soft.
3. Add garlic, zucchini, and tomatoes; cook 3 minutes.
4. Stir in olives, oregano, paprika, pepper, and salt.
5. Add cooked quinoa, lemon juice, and herbs.
6. Remove from heat and gently fold in feta.

4. Stuff & Bake

1. Spoon filling generously into pepper halves.
2. Sprinkle optional breadcrumbs or extra feta on top.
3. Cover loosely with foil and bake 25 minutes.
4. Remove foil and bake another 10–15 minutes until peppers are tender and tops lightly golden.

 Nutrition Highlights (Approx.)

• High in fiber
• Rich in antioxidants
• Vegetarian & Mediterranean-diet friendly
• Balanced carbs, protein, and healthy fats

 Nut & Allergen Information

Contains:

•  No nuts by default
•  Dairy (feta cheese)

Nut-Free:
 Naturally nut-free when prepared as written.

If Adding Optional Ingredients:

• Breadcrumbs: Check labels for nut contamination.
• Some pestos or toppings may contain pine nuts or walnuts.

Gluten-Free:
 Yes, if using quinoa and gluten-free breadcrumbs (or none).

Vegan Option:

• Replace feta with vegan feta or omit and add extra olives or chickpeas.

 Q & A

Q: Can I make these ahead of time?

A: Yes. Assemble up to 24 hours ahead, cover, refrigerate, and bake when ready.

Q: Can I freeze stuffed peppers?

A: Yes. Freeze fully baked and cooled peppers for up to 2 months. Thaw overnight and reheat at 180°C.

Q: What protein can I add?

A: Chickpeas, lentils, white beans, or grilled chicken (non-vegetarian).

Q: Can I use rice instead of quinoa?

A: Absolutely. Any cooked rice works well, including brown rice.

Q: Are green bell peppers okay?

A: Yes, but they are slightly more bitter than red/yellow/orange.

Q: How do I keep peppers from getting watery?

A: Don’t overcook vegetables before stuffing and avoid excess tomato juice.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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