🌶️ Mediterranean Stuffed Bell Peppers with Quinoa & Herbs

🥣 Ingredients (Serves 4)

🌶️ For the Peppers

• 4 large bell peppers (any color)

• 1 tbsp olive oil

• Salt & pepper to taste

🍚 For the Filling

• 1 cup cooked quinoa (or rice/bulgur)

• 1 tbsp olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 cup diced tomatoes (fresh or canned)

• ½ cup chopped spinach or kale

• ¼ cup Kalamata olives, sliced

• ¼ cup feta cheese, crumbled (optional for vegan version: skip or use vegan feta)

• 1 tbsp tomato paste

• 1 tsp dried oregano

• ½ tsp paprika

• 2 tbsp fresh parsley or dill, chopped

👩‍🍳 Instructions

✅ Step 1: Prepare the Peppers

1. Preheat oven to 190°C (375°F).

2. Slice the tops off the bell peppers and remove seeds and membranes.

3. Brush with olive oil and sprinkle lightly with salt and pepper.

4. Place them upright in a baking dish.

✅ Step 2: Make the Filling

1. Heat olive oil in a skillet over medium heat.

2. Sauté onion for 3–4 minutes until soft.

3. Add garlic, diced tomatoes, tomato paste, oregano, paprika, and spinach.

4. Cook for another 3–5 minutes, stirring until thickened.

5. Add cooked quinoa, olives, parsley, and feta. Mix well.

6. Season with salt and pepper to taste.

✅ Step 3: Fill & Bake

1. Spoon the filling into each bell pepper.

2. Drizzle with a little olive oil.

3. Cover loosely with foil and bake for 25 minutes.

4. Remove foil and bake another 10 minutes until the tops are slightly golden.

✅ Step 4: Serve

Serve warm, garnished with extra parsley and a squeeze of lemon juice.
Pairs beautifully with:

• 🥗 Greek yogurt or tzatziki

• 🫓 Warm pita bread

• 🍷 A glass of lemon water or light wine (optional)

💚 Health & Nutrition Benefits

✅ Healthy Tips

1. 🌿 Add chickpeas or lentils to the filling for extra protein.

2. 🍅 Substitute quinoa with brown rice or couscous for variety.

3. 🧊 Store leftovers up to 3 days — reheat easily in the oven or microwave.

4. 🧄 Add chili flakes if you prefer a bit of spice!