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Healthy Mediterranean Quinoa Stuffed Bell Peppers

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A quick and easy Mediterranean-inspired recipe featuring quinoa, sun-dried tomatoes, olives, and feta stuffed into colorful bell peppers. This healthy, nutrient-packed dish is perfect for weight loss and meal prep.

Ingredients

Scale
  • 4 large bell peppers (red, yellow, or orange preferred)
  • 1 cup dry quinoa, rinsed
  • 2 tablespoons extra virgin olive oil
  • 1 small yellow or white onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup sun-dried tomatoes, chopped (packed in oil preferred)
  • 1/3 cup pitted and sliced Kalamata olives
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh oregano (or dried oregano)
  • Juice of half a lemon
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 2 cups vegetable broth

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Rinse quinoa under cold water. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and fluff with a fork. If undercooked, cover and let steam off heat for 5 minutes.
  3. Slice tops off bell peppers and remove seeds and membranes. Set aside tops or chop to add to filling.
  4. Heat olive oil in a skillet over medium heat. Add chopped onion and cook until translucent, about 5 minutes. Stir in minced garlic and cook for 1 more minute until fragrant.
  5. In a large bowl, combine cooked quinoa, sautéed onion and garlic, cherry tomatoes, sun-dried tomatoes, olives, feta, parsley, oregano, cumin, smoked paprika, salt, and pepper. Stir gently to blend.
  6. Stuff each bell pepper cavity with the quinoa mixture, pressing gently but not overfilling. Place stuffed peppers upright in a baking dish.
  7. Pour about 1/4 cup water into the bottom of the baking dish. Cover with foil and bake for 30 minutes. Remove foil and bake an additional 10 minutes until peppers are tender and tops slightly golden.
  8. Squeeze fresh lemon juice over the peppers once out of the oven.
  9. Let peppers rest for 5 minutes before serving.

Notes

Rinse quinoa well to remove bitterness. Cook quinoa in vegetable broth for added flavor. Do not overstuff peppers to avoid bursting. Cover with foil while baking to keep peppers moist. Use fresh herbs for best flavor. Let peppers rest after baking to meld flavors. For large peppers, baking time may be longer. Microwaving peppers for 3 minutes before stuffing can soften them if short on time.

Nutrition

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

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