Mediterranean Stuffed Peppers With Quinoa & Veggies – Bright, Hearty, and Easy

Bright peppers, fluffy quinoa, and a mix of Mediterranean flavors make this recipe feel satisfying without being heavy. It’s a simple meal that looks impressive but is easy enough for a weeknight. The filling is colorful, full of texture, and seasoned with warm herbs and a hint of lemon.

Whether you’re cooking for two or meal-prepping for the week, these stuffed peppers deliver. They’re friendly to different diets, easy to customize, and always delicious.

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Mediterranean Stuffed Peppers With Quinoa & Veggies - Bright, Hearty, and Easy

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Ingredients

• 4 large bell peppers (any color; choose ones that can stand upright)
• 1 cup uncooked quinoa (rinsed)
• 2 cups vegetable broth (or water, for cooking quinoa)
• 2 tablespoons extra-virgin olive oil
• 1 small red onion, finely diced
• 3 cloves garlic, minced
• 1 medium zucchini, diced small
• 1 cup cherry tomatoes, halved (or 1 large tomato, diced)
• 1/2 cup kalamata olives, pitted and sliced
• 1/2 cup canned chickpeas, drained and rinsed (optional but recommended)
• 1/3 cup crumbled feta (plus extra for topping; omit or use vegan feta if dairy-free)
• 2 tablespoons capers (optional, for briny pop)
• 2 tablespoons fresh parsley, chopped (plus more for garnish)
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin (optional, for warmth)
• Zest of 1 lemon and 1 tablespoon lemon juice
• Salt and black pepper, to taste
• 1/4 cup water or broth (for the baking dish)

Instructions

• Cook the quinoa: Rinse quinoa under cold water. Add to a pot with the vegetable broth.Bring to a boil, reduce to low, cover, and cook 15 minutes. Remove from heat and let sit, covered, 5 minutes. Fluff with a fork.
• Prep the peppers: Heat oven to 375°F (190°C).Slice the tops off the bell peppers and remove seeds and membranes. If needed, trim a tiny slice off the bottom so they stand upright without cutting through.
• Sauté the aromatics: In a large skillet, warm olive oil over medium heat. Add onion with a pinch of salt and cook 3–4 minutes until softened.Stir in garlic and cook 30 seconds until fragrant.
• Cook the veggies: Add diced zucchini and a pinch of pepper. Sauté 3–4 minutes until just tender. Stir in cherry tomatoes and cook 1–2 minutes to soften slightly.
• Season the filling: Add oregano, cumin, lemon zest, and lemon juice.Fold in olives, capers, chickpeas, and cooked quinoa. Taste and season with salt and pepper. Off the heat, stir in parsley and feta.
• Stuff the peppers: Spoon the quinoa mixture into the peppers, gently packing it in.Arrange peppers upright in a baking dish. Pour 1/4 cup water or broth into the bottom of the dish to create steam.
• Bake: Cover loosely with foil and bake 20 minutes. Remove foil, sprinkle with a little extra feta if you like, and bake 10–15 more minutes until peppers are tender but not collapsing and tops are lightly golden.
• Finish and serve: Let rest 5 minutes.Garnish with extra parsley and a squeeze of lemon. Serve warm.

What Makes This Recipe So Good

• Balanced and filling: Protein-rich quinoa, fiber-packed veggies, and healthy fats from olive oil and olives make a complete, satisfying meal.
• Fresh Mediterranean flavor: Garlic, oregano, lemon, and a touch of feta add brightness and depth without heavy sauces.
• Great for meal prep: They reheat well and keep their structure, so you can cook once and enjoy all week.
• Adjustable to your preferences: Swap the cheese, change the herbs, or add chickpeas for extra protein.
• Impressive but easy: The steps are straightforward and beginner-friendly, and the result looks restaurant-worthy.

What You’ll Need

• 4 large bell peppers (any color; choose ones that can stand upright)
• 1 cup uncooked quinoa (rinsed)
• 2 cups vegetable broth (or water, for cooking quinoa)
• 2 tablespoons extra-virgin olive oil
• 1 small red onion, finely diced
• 3 cloves garlic, minced
• 1 medium zucchini, diced small
• 1 cup cherry tomatoes, halved (or 1 large tomato, diced)
• 1/2 cup kalamata olives, pitted and sliced
• 1/2 cup canned chickpeas, drained and rinsed (optional but recommended)
• 1/3 cup crumbled feta (plus extra for topping; omit or use vegan feta if dairy-free)
• 2 tablespoons capers (optional, for briny pop)
• 2 tablespoons fresh parsley, chopped (plus more for garnish)
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin (optional, for warmth)
• Zest of 1 lemon and 1 tablespoon lemon juice
• Salt and black pepper, to taste
• 1/4 cup water or broth (for the baking dish)

Instructions

1. Cook the quinoa: Rinse quinoa under cold water. Add to a pot with the vegetable broth.

   Bring to a boil, reduce to low, cover, and cook 15 minutes. Remove from heat and let sit, covered, 5 minutes. Fluff with a fork.

2. Prep the peppers: Heat oven to 375°F (190°C).

   Slice the tops off the bell peppers and remove seeds and membranes. If needed, trim a tiny slice off the bottom so they stand upright without cutting through.

3. Sauté the aromatics: In a large skillet, warm olive oil over medium heat. Add onion with a pinch of salt and cook 3–4 minutes until softened.

   Stir in garlic and cook 30 seconds until fragrant.

4. Cook the veggies: Add diced zucchini and a pinch of pepper. Sauté 3–4 minutes until just tender. Stir in cherry tomatoes and cook 1–2 minutes to soften slightly.
5. Season the filling: Add oregano, cumin, lemon zest, and lemon juice.

   Fold in olives, capers, chickpeas, and cooked quinoa. Taste and season with salt and pepper. Off the heat, stir in parsley and feta.

6. Stuff the peppers: Spoon the quinoa mixture into the peppers, gently packing it in.

   Arrange peppers upright in a baking dish. Pour 1/4 cup water or broth into the bottom of the dish to create steam.

7. Bake: Cover loosely with foil and bake 20 minutes. Remove foil, sprinkle with a little extra feta if you like, and bake 10–15 more minutes until peppers are tender but not collapsing and tops are lightly golden.
8. Finish and serve: Let rest 5 minutes.

   Garnish with extra parsley and a squeeze of lemon. Serve warm.

Keeping It Fresh

• Storage: Cool completely. Store in an airtight container in the fridge for up to 4 days.
• Reheating: Reheat in a 350°F (175°C) oven for 12–15 minutes, or microwave in 60–90 second bursts until warm.

  Add a splash of water and cover to keep them moist.

• Freezing: Freeze baked and cooled peppers individually, wrapped tightly, for up to 2 months. Thaw overnight in the fridge, then reheat in the oven.
• Make-ahead: Cook the quinoa and prep the filling up to 2 days in advance. Stuff and bake when ready to eat.

Benefits of This Recipe

• Nutrient-dense: Quinoa provides complete protein, peppers bring vitamin C, and olives and olive oil add heart-healthy fats.
• High in fiber: Veggies, chickpeas, and quinoa support digestion and help keep you full.
• Vegetarian-friendly and easily vegan: Skip the feta or use a plant-based version with no change to the method.
• Gluten-free: Naturally gluten-free without substitutions.
• Weeknight friendly: Many steps overlap—cook quinoa while you prep and sauté the vegetables.

What Not to Do

• Don’t overcook the peppers: You want tender, not mushy.

  Keep an eye during the last 10 minutes.

• Don’t skip rinsing the quinoa: Rinsing removes bitterness and ensures a clean flavor.
• Don’t pack the filling too tightly: Lightly spoon it in so steam can move through and heat evenly.
• Don’t forget seasoning: Taste the filling before stuffing. A little extra salt, lemon, or oregano can wake it up.
• Don’t drown them in liquid: A small splash in the baking dish is enough to steam without making them soggy.

Variations You Can Try

• Greek-style: Add chopped spinach, sun-dried tomatoes, and extra oregano. Top with more feta after baking.
• Spiced chickpea: Double the chickpeas and swap cumin for smoked paprika and coriander.

  Finish with a dollop of yogurt or tahini sauce.

• Herb-forward: Stir in fresh dill, mint, and basil after cooking for a bright, garden-fresh twist.
• Cheesy bake: Mix in shredded mozzarella or provolone and bake uncovered longer for a melty top.
• Low-carb option: Replace half the quinoa with finely riced cauliflower. Sauté the cauliflower rice briefly before mixing in.
• Protein boost: Add diced, cooked chicken breast or turkey, or toss in more beans like cannellini or lentils.
• Spicy kick: Add red pepper flakes or a spoonful of harissa to the filling.

FAQ

Can I use a different grain instead of quinoa?

Yes. Cooked couscous, bulgur, farro, or brown rice all work well.

Adjust cooking times and liquids based on the grain you choose, and fold it into the sautéed veggies as you would with quinoa.

Do I have to par-cook the peppers?

No. Baking covered for the first 20 minutes softens them nicely. If you prefer very tender peppers, you can par-bake empty shells for 10 minutes or briefly steam them first.

What if I don’t like olives or capers?

You can skip them.

For a similar briny note, use a small splash of red wine vinegar or extra lemon juice. The recipe is flexible and will still taste great.

How do I keep the filling from being dry?

Use broth to cook the quinoa, don’t skimp on olive oil, and add juicy ingredients like tomatoes. A splash of water in the baking dish also helps create gentle steam.

Can I make this dairy-free?

Absolutely.

Omit the feta or use a dairy-free feta. Consider adding a pinch more salt or lemon to replace the salty brightness feta provides.

What peppers work best?

Choose large bell peppers with flat bottoms and sturdy walls. Red, yellow, and orange are sweeter and bake beautifully, though green peppers also work if you prefer a sharper taste.

Is this kid-friendly?

Usually yes.

If serving kids, reduce the olives and capers, skip the red pepper flakes, and keep the seasoning simple. Offer feta on the side.

Wrapping Up

Mediterranean Stuffed Peppers with Quinoa & Veggies are colorful, flavorful, and easy to make your own. The ingredients are simple, the steps are straightforward, and the final dish is balanced and satisfying.

Make a batch for dinner, save extras for lunch, and enjoy a fresh, wholesome meal all week. When a recipe checks this many boxes, it becomes a keeper.