Mediterranean Quinoa Stuffed Peppers
on Oct 26, 2021, Updated Aug 16, 2024
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These Mediterranean stuffed peppers with quinoa and beans are delicious topped with your favourite dairy-free feta for an outstanding meal.
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 seasonings like olives, garlic, lemon and parsley for a bright, fresh and flavourful result.
These Baked Mediterranean Sweet Potatoes with Chickpeas feature similar flavours.
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 fibre and 14 grams protein.
- 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.
Ingredient Notes
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
- 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.
Variations
- 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, vegan 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.
Step-by-Step Instructions
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.
FAQs
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 u0022meatu0022 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.
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Mediterranean Stuffed Peppers
Ingredients
- 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 oz 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
Instructions
- 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.
This is my go-to stuffed pepper recipe. Planning to make it again this week… will add vegan sausage this time to change it up a bit, although the recipe is delicious as written.
Made this last night and we all 3 loved it! A little filling was left over after stuffing the peppers and my son devoured it! Thanks, Deryn, for another great recipe! 💚
Thanks so much, Lisa! Glad it was a hit.
Great taste. Needed longer cooking to soften pepper. Used black olive tampanade as substitute. This is a keeper!
So good! I used couscous instead of quinoa, and chickpeas instead of the beans listed, simply to use what I had on hand. Will definitely make this again, love the flavor.
So glad you enjoyed them, thanks for the review!