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Two Mediterranean quinoa stuffed bell peppers topped with feta and parsley on a plate.

Mediterranean Stuffed Peppers

  • Author: Deryn Macey
  • Prep Time: 25 mins
  • Cook Time: 35 mins
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: Mediterranean
  • Diet: Vegan

These vegan Mediterranean quinoa stuffed peppers that make a healthy, flavourful and delicious meal any night of the week.


Scale

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 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)

Instructions

  1. 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.
  2. 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.
  3. Meanwhile, add the olive oil to a large skillet over medium heat.
  4. Once hot, add the onion and sauté for 3 minutes until slightly softened.
  5. Add the garlic and spices to the skillet, stir and cook until fragrant, about 1 minute.
  6. 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.
  7. Turn off the heat and set aside.
  8. Place the cannellini beans, olives, lemon zest, lemon juice, feta and ¾ of the minced parsley in a large bowl.
  9. Add the mixture from the skillet and the cooked quinoa. Mix until full combined. Taste and season with salt and pepper.
  10. Spoon the mixture into the halved peppers and place on the prepared baking dish.
  11. Cover the dish loosely with aluminum foil and bake for 25 to 35 minutes depending on how crisp you like the peppers.
  12. Remove from the oven, top the chopped walnuts, reserved minced parsley and additional crumbled vegan feta, if desired.

Notes

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.

Nutrition

  • 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