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

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 servings
Ingredients Method

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

Method
 

  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.