Why You’ll Love This Mediterranean Quinoa Stuffed Peppers
- A Complete Meal in One Handsome Package. You really don’t need to make anything else. Each pepper is a self-contained universe of protein, veggies, and grains, making serving and cleanup an absolute breeze.
- Endlessly Customizable to Your Taste. Not a fan of feta? Try goat cheese. Want to add some protein? Stir in some chickpeas or lentils. This recipe is a fantastic template for your own culinary experiments.
- The Flavors Just Get Better Overnight. This is one of those magical dishes that tastes even more incredible as leftovers. The flavors have time to mingle and deepen, making it a perfect make-ahead lunch or dinner.
- It’s as Beautiful as It Is Delicious. Let’s be honest, we eat with our eyes first. The vibrant colors of the peppers and the colorful filling make this a show-stopping centerpiece for any table, from a casual family dinner to a more festive gathering.
Ingredients & Tools
- 4 large bell peppers (red, yellow, or orange)
- 1 cup uncooked quinoa, rinsed well
- 1 ¾ cups vegetable broth
- 1 tbsp olive oil
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 1 tsp dried oregano
- ½ cup sun-dried tomatoes (in oil, drained and chopped)
- ½ cup Kalamata olives, pitted and sliced
- 4 oz feta cheese, crumbled (about 1 cup)
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh lemon juice
- Salt and black pepper to taste
Tools: A medium saucepan, a large skillet, a 9×13 inch baking dish, a sharp knife, and a cutting board.
The quality of your ingredients really shines here. Using a good vegetable broth instead of water for the quinoa adds a lovely depth of flavor from the start. And don’t skip rinsing the quinoa—it removes its natural bitter coating, ensuring a fluffy, not bitter, final result.
Serves: 4 | Prep Time: 25 minutes | Cook Time: 35 minutes | Total Time: 60 minutes
Before You Start: Tips & Ingredient Notes
- Rinsing Quinoa is Non-Negotiable. Quinoa has a natural coating called saponin that can taste quite bitter. A quick rinse in a fine-mesh strainer under cold water until the water runs clear makes all the difference for a pleasant, fluffy grain.
- Choosing Your Peppers. Look for peppers that have a flat bottom so they stand up straight in the baking dish. Red, yellow, and orange peppers are sweeter and more tender when cooked than green peppers, which can be a bit more bitter and firm.
- Don’t Overcook the Quinoa. You want the quinoa to be just cooked through but still have a slight bite. It’s going to continue absorbing moisture in the oven, so if it’s mushy to begin with, the filling can become a bit pasty.
- Prep Your Add-Ins First. Have your onions diced, garlic minced, and sun-dried tomatoes and olives chopped before you start cooking. It makes the process so much smoother and prevents anything from burning while you’re scrambling to prep the next ingredient.
How to Make Mediterranean Quinoa Stuffed Peppers
Step 1: Prep the Peppers. Preheat your oven to 375°F (190°C). Carefully slice the tops off the bell peppers and remove the seeds and white membranes from the inside. You can finely chop the usable parts of the pepper tops and add them to the filling if you like—no waste! A little trick is to use a small paring knife to help loosen the core and seeds—it’s much easier than just using your fingers.
Step 2: Cook the Quinoa. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over high heat, then immediately reduce the heat to low, cover, and simmer for about 15 minutes. You’ll know it’s done when the liquid is absorbed and the little quinoa spirals (the germ) are visible. Remove from the heat and let it sit, covered, for 5-10 minutes. Then, fluff it gently with a fork. This resting time is key for perfect, separate grains.
Step 3: Sauté the Aromatics. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until it becomes soft and translucent, about 5-7 minutes. Stir in the minced garlic and dried oregano and cook for just one more minute until incredibly fragrant. Be careful not to burn the garlic—it can turn bitter quickly.
Step 4: Combine the Filling. In a large mixing bowl, combine the fluffy cooked quinoa, the sautéed onion and garlic mixture, chopped sun-dried tomatoes, sliced olives, most of the crumbled feta (save a little for the top!), and the fresh parsley. Drizzle with the lemon juice and season generously with salt and black pepper. Give everything a really good stir until it’s evenly mixed. Taste it! This is your chance to adjust the seasoning—maybe it needs another pinch of salt or a squeeze more lemon.
Step 5: Stuff and Bake. Place the hollowed-out peppers in your baking dish. Spoon the quinoa filling into each pepper, packing it down gently as you go. You can really mound the filling high—it’s okay if it overflows a little. Top each pepper with the reserved feta cheese. Pour about a ¼ inch of water into the bottom of the baking dish around the peppers. This creates steam that helps the peppers cook through and become tender.
Step 6: Bake to Perfection. Bake the stuffed peppers, uncovered, for 30-35 minutes, or until the peppers are tender when pierced with a knife and the filling is heated through. The tops should be lightly golden. If you want a bit more color on the cheese, you can pop them under the broiler for the last minute or two—just keep a very close eye on them!
Step 7: Rest and Serve. Let the peppers rest in the baking dish for about 5 minutes before serving. They will be extremely hot, and this resting time allows the filling to set just a bit, making them easier to handle. The aroma at this point is just… heavenly.
Serving Suggestions
Complementary Dishes
- A Simple Arugula Salad with Lemon Vinaigrette — The peppery bite of arugula and the sharpness of the lemon dressing cut through the richness of the feta and olives beautifully, adding a fresh, crisp element to the meal.
- Grilled Lemon-Herb Chicken Breast or Fish — For those wanting an extra protein boost, a simply grilled piece of chicken or a flaky white fish like cod or halibut seasoned with similar Mediterranean herbs complements the peppers without overpowering them.
- Warm, Toasted Pita Bread or Flatbread — Perfect for scooping up any filling that might escape from the pepper or for sopping up the delicious juices at the bottom of your plate. It adds a lovely comforting, carb-y element.
Drinks
- A Crisp, Dry Rosé — The bright berry notes and acidity in a good rosé are a fantastic match for the salty feta and sweet peppers. It feels like a vacation in a glass.
- Sparkling Water with Lemon and Mint — A non-alcoholic option that’s just as refreshing. The bubbles and citrus cleanse the palate between bites, making each mouthful taste vibrant and new.
- A Light-Bodied Pinot Noir — If you prefer red wine, go for something light and fruity like a Pinot Noir. It won’t overwhelm the dish and its earthy notes can work well with the quinoa and herbs.
Something Sweet
- Lemon Yogurt Cake — A slice of moist, tangy lemon cake keeps the Mediterranean theme going and provides a light, not-too-sweet ending that feels just right after this meal.
- Baklava — For a truly special occasion, the honey-soaked, nutty layers of baklava offer a wonderful textural contrast and a decadent, sweet finish.
- A Bowl of Fresh Berries with a Dollop of Greek Yogurt — Simple, healthy, and effortless. The natural sweetness of the berries is all you need after such a flavorful main course.
Top Mistakes to Avoid
- Mistake: Forgetting to rinse the quinoa. This is the number one reason people say they don’t like quinoa. That bitter taste is easily avoidable with a quick rinse under cold water.
- Mistake: Overcooking the quinoa before stuffing. Remember, the quinoa will continue to cook inside the pepper in the oven. You want it al dente after its initial cook so it doesn’t turn to mush.
- Mistake: Skipping the water in the baking dish. That little bit of water creates essential steam that gently cooks the pepper from the outside, ensuring it becomes tender and doesn’t dry out or burn.
- Mistake: Underseasoning the filling. Be bold with your seasoning! The quinoa acts like a blank canvas, so taste the filling mixture before you stuff the peppers and don’t be shy with the salt, pepper, and lemon juice.
Expert Tips
- Tip: Make the filling ahead of time. You can cook the quinoa and sauté the onion/garlic mixture up to two days in advance. Keep them separate in the fridge, then combine with the other ingredients and stuff the peppers when you’re ready to bake. This cuts the active prep time down to almost nothing.
- Tip: Add a textural crunch. For a final flourish, sprinkle the baked peppers with some toasted pine nuts or slivered almonds right before serving. The nutty crunch takes the texture to another level.
- Tip: Get creative with the cheese. While feta is classic, feel free to experiment. Crumbled goat cheese would be lovely, or even a few shavings of Parmesan or Pecorino Romano for a sharper, saltier kick.
- Tip: For a crispier top, broil at the end. If you love a bit of extra browning and crispness on your cheese, simply turn your oven to broil for the last 1-2 minutes of cooking. Watch it like a hawk—it can go from golden to burnt in seconds!
FAQs
Can I make these stuffed peppers vegan?
Absolutely! It’s a very easy swap. Simply omit the feta cheese or use a store-bought vegan feta alternative. To add back some richness and saltiness, you could stir in a tablespoon of capers or a few tablespoons of nutritional yeast along with the other filling ingredients. The result is just as delicious and satisfying.
How should I store and reheat leftovers?
Leftover stuffed peppers keep wonderfully. Let them cool completely, then store them in an airtight container in the refrigerator for up to 4 days. To reheat, I find the oven or toaster oven (around 350°F/175°C for 15-20 minutes) works best to keep the pepper from getting soggy. The microwave will work in a pinch, but the pepper will soften considerably.
Can I freeze Mediterranean Quinoa Stuffed Peppers?
You can, but with a caveat. The texture of the bell peppers will become quite soft upon thawing and reheating. For best results, freeze the cooked, cooled peppers on a baking sheet first until solid, then transfer to a freezer bag. Reheat from frozen in a 375°F (190°C) oven, covered with foil, for about 30-40 minutes. The filling freezes and reheats beautifully.
My peppers aren’t standing up straight. What can I do?
This is a common issue! If your peppers are a bit wobbly, you can create a stable base by slicing a very thin piece off the bottom—just enough to create a flat surface, but not so much that you cut a hole in the pepper. Alternatively, you can nestle them closely together in a smaller baking dish so they support each other.
What other vegetables can I add to the filling?
So many options! Finely chopped spinach or kale (sauté it with the onions), diced zucchini, or even some canned artichoke hearts (chopped and well-drained) would be fantastic additions. Just make sure any wet vegetables are cooked and drained properly so your filling doesn’t become watery.
Mediterranean Quinoa Stuffed Peppers
Whip up vibrant Mediterranean Quinoa Stuffed Peppers! A complete, healthy meal with feta, olives, and sun-dried tomatoes. Easy, customizable, and perfect for a feel-good dinner.
Ingredients
Ingredients
-
4 large bell peppers (red, yellow, or orange)
-
1 cup quinoa (uncooked, rinsed well)
-
1 ¾ cups vegetable broth
-
1 tbsp olive oil
-
1 medium yellow onion (finely diced)
-
3 cloves garlic (minced)
-
1 tsp dried oregano
-
½ cup sun-dried tomatoes (in oil, drained and chopped)
-
½ cup Kalamata olives (pitted and sliced)
-
4 oz feta cheese (crumbled (about 1 cup))
-
¼ cup fresh parsley (chopped)
-
2 tbsp fresh lemon juice
-
Salt and black pepper (to taste)
Instructions
-
Prep the Peppers. Preheat your oven to 375°F (190°C). Carefully slice the tops off the bell peppers and remove the seeds and white membranes from the inside. You can finely chop the usable parts of the pepper tops and add them to the filling if you like—no waste! A little trick is to use a small paring knife to help loosen the core and seeds—it's much easier than just using your fingers.01
-
Cook the Quinoa. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over high heat, then immediately reduce the heat to low, cover, and simmer for about 15 minutes. You'll know it's done when the liquid is absorbed and the little quinoa spirals (the germ) are visible. Remove from the heat and let it sit, covered, for 5-10 minutes. Then, fluff it gently with a fork. This resting time is key for perfect, separate grains.02
-
Sauté the Aromatics. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until it becomes soft and translucent, about 5-7 minutes. Stir in the minced garlic and dried oregano and cook for just one more minute until incredibly fragrant. Be careful not to burn the garlic—it can turn bitter quickly.03
-
Combine the Filling. In a large mixing bowl, combine the fluffy cooked quinoa, the sautéed onion and garlic mixture, chopped sun-dried tomatoes, sliced olives, most of the crumbled feta (save a little for the top!), and the fresh parsley. Drizzle with the lemon juice and season generously with salt and black pepper. Give everything a really good stir until it's evenly mixed. Taste it! This is your chance to adjust the seasoning—maybe it needs another pinch of salt or a squeeze more lemon.04
-
Stuff and Bake. Place the hollowed-out peppers in your baking dish. Spoon the quinoa filling into each pepper, packing it down gently as you go. You can really mound the filling high—it's okay if it overflows a little. Top each pepper with the reserved feta cheese. Pour about a ¼ inch of water into the bottom of the baking dish around the peppers. This creates steam that helps the peppers cook through and become tender.05
-
Bake to Perfection. Bake the stuffed peppers, uncovered, for 30-35 minutes, or until the peppers are tender when pierced with a knife and the filling is heated through. The tops should be lightly golden. If you want a bit more color on the cheese, you can pop them under the broiler for the last minute or two—just keep a very close eye on them!06
-
Rest and Serve. Let the peppers rest in the baking dish for about 5 minutes before serving. They will be extremely hot, and this resting time allows the filling to set just a bit, making them easier to handle. The aroma at this point is just… heavenly.07
