Mediterranean Stuffed Peppers With Quinoa & Feta – Bright, Satisfying, and Easy

Imagine a dinner that’s colorful, comforting, and still light enough for a weeknight. These Mediterranean stuffed peppers hit all the right notes: juicy bell peppers, herby quinoa, briny feta, and a pop of lemon. The recipe is simple, flexible, and friendly to prep ahead.

You’ll get that cozy baked-pepper flavor with fresh Mediterranean brightness in every bite. It’s the kind of dish that makes your table feel welcoming without a lot of fuss.

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Mediterranean Stuffed Peppers With Quinoa & Feta - Bright, Satisfying, 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), tops sliced off and seeds removed
• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium vegetable broth or water
• 1 small red onion, finely diced
• 3 cloves garlic, minced
• 1 medium zucchini, finely diced
• 1 cup cherry tomatoes, halved (or 1 large tomato, diced and drained)
• 1/2 cup Kalamata olives, pitted and chopped
• 1/2 cup crumbled feta cheese (plus extra for topping)
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint (optional but lovely)
• 1 teaspoon dried oregano (or 1 tablespoon fresh)
• 1 lemon, zested and juiced
• 3 tablespoons extra-virgin olive oil, divided
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste

Instructions

• Heat the oven: Preheat to 375°F (190°C). Lightly oil a baking dish large enough to snugly fit the peppers.
• Cook the quinoa: In a pot, combine rinsed quinoa and broth.Bring to a boil, then reduce to a simmer, cover, and cook 15 minutes, or until fluffy. Remove from heat and let stand 5 minutes, covered. Fluff with a fork.
• Prep the peppers: Slice off the tops and scoop out seeds and membranes.Rub the insides with 1 tablespoon olive oil and a pinch of salt. Set them upright in the baking dish. If they wobble, trim a thin slice off the bottoms to level.
• Sauté aromatics and veg: Warm 1 tablespoon olive oil in a skillet over medium heat.Add onion and a pinch of salt; cook 3–4 minutes until translucent. Stir in garlic for 30 seconds. Add zucchini; cook 3–4 minutes until just tender.Remove from heat.
• Mix the filling: In a large bowl, combine quinoa, sautéed vegetables, tomatoes, olives, feta, parsley, mint, oregano, lemon zest, 1–2 tablespoons lemon juice, remaining 1 tablespoon olive oil, and red pepper flakes if using. Season generously with salt and pepper. Taste and adjust acidity or salt to your liking.
• Stuff the peppers: Spoon the filling into each pepper, mounding slightly.If you have extra, tuck it around the peppers in the dish.
• Bake: Cover the dish loosely with foil and bake 25 minutes. Uncover, sprinkle a little extra feta on top, and bake another 10–15 minutes, until the peppers are tender and the tops are lightly golden.
• Finish and serve: Let rest 5 minutes. Add a squeeze of lemon and a drizzle of olive oil.Garnish with extra parsley or mint. Serve warm.

What Makes This Special

• Balanced and satisfying: Quinoa adds protein and fiber, while feta and olives bring saltiness and depth.
• Fresh Mediterranean flavors: Herbs, lemon, and olive oil keep the filling lively, not heavy.
• Customizable: Make it vegetarian, add ground turkey or chickpeas, change up the herbs—your call.
• Meal prep friendly: The filling holds well, and the peppers reheat beautifully for quick lunches.
• Looks impressive, cooks easily: It’s a true set-it-and-forget-it bake once the filling is mixed.

Ingredients

• 4 large bell peppers (any color), tops sliced off and seeds removed
• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium vegetable broth or water
• 1 small red onion, finely diced
• 3 cloves garlic, minced
• 1 medium zucchini, finely diced
• 1 cup cherry tomatoes, halved (or 1 large tomato, diced and drained)
• 1/2 cup Kalamata olives, pitted and chopped
• 1/2 cup crumbled feta cheese (plus extra for topping)
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint (optional but lovely)
• 1 teaspoon dried oregano (or 1 tablespoon fresh)
• 1 lemon, zested and juiced
• 3 tablespoons extra-virgin olive oil, divided
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste

Step-by-Step Instructions

1. Heat the oven: Preheat to 375°F (190°C). Lightly oil a baking dish large enough to snugly fit the peppers.
2. Cook the quinoa: In a pot, combine rinsed quinoa and broth.

   Bring to a boil, then reduce to a simmer, cover, and cook 15 minutes, or until fluffy. Remove from heat and let stand 5 minutes, covered. Fluff with a fork.

3. Prep the peppers: Slice off the tops and scoop out seeds and membranes.

   Rub the insides with 1 tablespoon olive oil and a pinch of salt. Set them upright in the baking dish. If they wobble, trim a thin slice off the bottoms to level.

4. Sauté aromatics and veg: Warm 1 tablespoon olive oil in a skillet over medium heat.

   Add onion and a pinch of salt; cook 3–4 minutes until translucent. Stir in garlic for 30 seconds. Add zucchini; cook 3–4 minutes until just tender.

   Remove from heat.

5. Mix the filling: In a large bowl, combine quinoa, sautéed vegetables, tomatoes, olives, feta, parsley, mint, oregano, lemon zest, 1–2 tablespoons lemon juice, remaining 1 tablespoon olive oil, and red pepper flakes if using. Season generously with salt and pepper. Taste and adjust acidity or salt to your liking.
6. Stuff the peppers: Spoon the filling into each pepper, mounding slightly.

   If you have extra, tuck it around the peppers in the dish.

7. Bake: Cover the dish loosely with foil and bake 25 minutes. Uncover, sprinkle a little extra feta on top, and bake another 10–15 minutes, until the peppers are tender and the tops are lightly golden.
8. Finish and serve: Let rest 5 minutes. Add a squeeze of lemon and a drizzle of olive oil.

   Garnish with extra parsley or mint. Serve warm.

Storage Instructions

• Refrigerate: Store leftovers in an airtight container for up to 4 days.
• Freeze: Cool completely, wrap each pepper tightly, and freeze up to 2 months. Thaw overnight in the fridge.
• Reheat: Bake covered at 350°F (175°C) for 15–20 minutes, or microwave in 60–90 second bursts until hot.

  Add a fresh splash of lemon after reheating to brighten the flavors.

Why This is Good for You

• High in fiber: Quinoa and vegetables support digestion and help you feel fuller longer.
• Protein-rich: Quinoa plus feta provide a satisfying protein boost without heavy meat.
• Healthy fats: Olive oil and olives bring heart-friendly monounsaturated fats.
• Antioxidants galore: Bell peppers, tomatoes, and herbs deliver vitamins A, C, and polyphenols.
• Lower sodium control: Using low-sodium broth and balancing with lemon keeps flavor high and salt moderate.

What Not to Do

• Don’t skip rinsing the quinoa: It removes bitterness from the natural saponins.
• Don’t overcook the peppers: You want tender, not mushy. Check for softness with a fork near the end.
• Don’t overload with liquid: Tomatoes should be drained; too much moisture makes the filling soggy.