Mediterranean Stuffed Peppers
These Mediterranean stuffed peppers with quinoa and beans are delicious topped with your favourite dairy-free feta for an outstanding meal.
These delicious, vegan stuffed peppers are hearty, satisfying and perfect for a healthy main or side dish. The recipe is vegan, gluten-free, high in protein and works well for a meal prep idea.
Stuffed peppers always make a great dinner option. They’re quite easy to prep and there are so many different flavour variations you can do. This one features Mediterranean ingredients and seasoninings like olives, garlic, lemon and parsley for a bright, fresh and flavourful result.
Why You’ll Love This Recipe
- It’s the perfect all-in-one dinner that that’s ready in individual serving-sizes.
- Each serving of 2 stuffed halves provides 9 grams of dietary fibre, 14 grams of plant-based protein and 36% of your daily iron intake.
- Bright, zesty and light flavours but still hearty and satisfying.
This filling dinner makes excellent leftovers for lunches throughout the week.
- You can customize the grains and beans to your personal tastes making it a versatile recipe.
- Vegan and vegetarian-friendly.
Complete list of ingredients with amounts and instructions is located in the recipe card below.
- Fresh Bell Peppers: Any colour works. I like to use a mixture of colours for a pretty presentation.
- Quinoa: Any variety works. I recommend rinsing it well before use.
- Broth: Any vegetable broth or stock is suitable for cooking the quinoa (adds extra flavour). You can also just use water.
- Extra Virgin Olive Oil: this can be substituted with water or broth for an oil-free recipe.
- Spices: The recipe calls for dried oregano, cumin and paprika.
- Diced Tomatoes: You’ll need a 15 oz can of diced tomatoes. I like fire-roasted if you can find them.
- Spices: If you’re missing one of the spices, 1-2 tsp Italian seasoning also works here.
- Cannellini Beans: Also know as white beans or white kidney beans. They can be substituted with kidney beans or navy beans.
- Kalamata Olives: Black olives would also work but I love the flavour of kalamata olives.
How to Make Quinoa Stuffed Peppers
Scroll down to find the written recipe card. This section features step-by-step photos for a visual reference.
Step 1: Prepare the beans and quinoa.
Cook the quinoa in the vegetable broth bringing it to a boil, then down to a simmer until all the water is absorbed and the quinoa is fluffy.
Open the can of white beans and drain and rinse well.
Step 2: Saute the aromatics.
Add the olive oil to a large skillet over medium heat. Once hot, add the onion and sauté for 3 minutes until slightly softened. Add the garlic and spices to the skillet, stir and cook until fragrant, about 1 minute.
Stir in the diced tomatoes and tomato paste, and cook an additional 3-5 minutes until most of the liquid from the diced tomatoes is cooked off.
Step 3: Combine the filling.
Place the cannellini beans, ¾ of the minced parsley, olives, lemon zest, lemon juice, and vegan feta in a large bowl.
Add the mixture from the skillet along with the cooked quinoa and mix well until fully combined. Season with additional salt & pepper to taste.
Step 4: Stuff and bake the peppers.
Spoon the mixture into the halved peppers and place them in a baking dish. They might fit in one large dish or you may need 2 to fit them all.
Cover the dish loosely with aluminum foil and bake for 25-35 minutes depending on how crisp you like the peppers.
Remove from the oven, top with chopped walnuts, crumbled vegan feta cheese (if using), and the reserved minced parsley.
- Swap the Grains: Use brown rice, white rice, farro or couscous instead of quinoa.
- Swap the Protein: Switch up the protein by adding some cooked tofu, tempeh, vegafn sausage, chickpeas, lentils, or red kidney beans.
- Add Heat: Spice it up by adding a pinch of cayenne pepper or red chili flake to the filling before baking.
- Add More Veggies: Give them a boost of vegetables by chopping up some mushrooms, broccoli, asparagus, zucchini, yellow squash, or spinach and sautéing before adding to the filling.
- Vary the Herbs: Try fresh dill, rosemary or oregano.
- Swap the Nuts: Slivered almonds or pine nuts are delicious mixed in or sprinkled on top, in addition to or as an alternative to walnuts.
If you are cutting them in half lengthwise, there is no need to bake the peppers beforehand as they will soften along with the filling.
Sure. For an additional protein source or as as alternative to white beans, try crumbled tofu or tempeh, sliced vegan sausage or vegan ground “meat” or another bean like chickpeas.
Storing, Freezing and Making Ahead
Storing: Refrigerate peppers in an airtight container for up to 4 days. Reheat leftovers in the microwave or in a baking dish in the oven at 350F.
Freezing: Stuffed peppers can be frozen in an airtight freezer-safe storage container for 3 months. Let thaw overnight in the refrigerator before reheating.
Make-Ahead: You can make the filling and assemble stuffed peppers and store them in a baking dish for one day in advance before baking and serving.
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- 4 large assorted color bell peppers, halved lengthwise and seeds removed
- 1 cup uncooked quinoa, rinsed and drained (170 g)
- 2 cups vegetable broth (500 mL)
- 1 tablespoon extra virgin olive oil (15 g)
- 1 small red onion, diced
- 3 cloves garlic, minced (12 g)
- 2 teaspoons dried oregano
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 15 0z can diced tomatoes
- 2 tablespoons tomato paste (40 g)
- 15 oz can cannellini beans, drained and rinsed
- 1/2 cup pitted and chopped kalamata olives (90 g)
- 2 tbsp lemon juice
- 2 tsp fresh lemon zest
- 2 ounces dairy-free feta, crumbled (1/3 cup, 56 g)
- 1/2 cup packed fresh-leaf parsley, minced and divided (20 g)
- 1/4 cup chopped walnuts (28 g)
- Preheat oven to 350°F and grease a large baking dish or baking sheet with cooking spray or oil. Arrange the peppers in the baking dish and set aside.
- Place the quinoa and vegetable broth in a medium sauce pot. Bring to a boil then stir, reduce to a simmer, cover and cook until liquid is fully absorbed, about 15 minutes. Remove the lid and fluff with a fork.
- Meanwhile, add the olive oil to a large skillet over medium heat.
- Once hot, add the onion and sauté for 3 minutes until slightly softened.
- Add the garlic and spices to the skillet, stir and cook until fragrant, about 1 minute.
- Add the diced tomatoes and tomato paste, stir to combine and cook an additional 3-5 minutes until most of the liquid from the diced tomatoes is cooked off.
- Turn off the heat and set aside.
- Place the cannellini beans, olives, lemon zest, lemon juice, feta and ¾ of the minced parsley in a large bowl.
- Add the mixture from the skillet and the cooked quinoa. Mix until full combined. Taste and season with salt and pepper.
- Spoon the mixture into the halved peppers and place on the prepared baking dish.
- Cover the dish loosely with aluminum foil and bake for 25 to 35 minutes depending on how crisp you like the peppers.
- Remove from the oven, top the chopped walnuts, reserved minced parsley and additional crumbled vegan feta, if desired.
Each serving is 2 filled pepper halves.
Refrigerate peppers in an airtight container for up to 4 days. Reheat leftovers in a baking dish in the oven at 350F. Freeze them in a freezer-safe container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
- Serving Size: 2 stuffed halves
- Calories: 317
- Sugar: 8 g
- Fat: 10 g
- Carbohydrates: 47 g
- Fiber: 9 g
- Protein: 14 g
Keywords: vegan stuffed peppers, mediterranean stuffed peppers