Quinoa Stuffed Peppers

Mediterranean Quinoa Stuffed Peppers

Introduction

Mediterranean Quinoa Stuffed Peppers are a delightful dish that brings together fresh ingredients and vibrant flavors. This healthy recipe features colorful bell peppers filled with a hearty quinoa mixture, making it both nutritious and visually appealing. Whether you’re looking for a meatless meal or an impressive dish for gatherings, these stuffed peppers are sure to impress!

Why Make This Recipe

This recipe is a fantastic choice for several reasons. First, it’s packed with plant-based protein from quinoa and chickpeas, making it filling and satisfying. Secondly, it’s versatile and can be adapted to suit your taste with various herbs and spices. Lastly, the dish is a feast for the eyes, with the bright colors of the peppers and the fresh ingredients. It’s a healthy meal that does not compromise on flavor!

How to Make Mediterranean Quinoa Stuffed Peppers

Ingredients:

• 4 large bell peppers (assorted colors like red, yellow, orange): These act as the edible, sweet, and tender vessel for our delicious filling. Using a variety of colors makes the final dish visually spectacular.
• 1 tablespoon extra virgin olive oil: A cornerstone of Mediterranean cooking, this is used to coat the peppers, helping them to soften and roast beautifully in the oven.
• 1 cup uncooked quinoa (any color): The base of our filling. Quinoa is a complete protein, providing a hearty, fluffy, and nutritious grain that absorbs all the surrounding flavors.
• 2 cups vegetable broth or water: For cooking the quinoa. Using vegetable broth instead of water infuses the quinoa with a deeper, more savory flavor from the very start.
• 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained: These add a wonderful, creamy texture and a significant boost of plant-based protein and fiber, making the dish more substantial.
• 1 cup cherry tomatoes, quartered: These little gems burst with sweetness and juice when cooked, adding moisture and a classic Mediterranean taste to the filling.
• 1/2 cup Kalamata olives, pitted and halved: They provide a bold, briny, and salty punch that is characteristic of Greek and Mediterranean cuisine, cutting through the richness of the other ingredients.
• 1/2 cup crumbled feta cheese, plus more for topping: This adds a creamy, tangy, and salty element that is simply irresistible. A good quality feta makes all the difference.
• 1/4 cup chopped fresh parsley: Brings a clean, bright, and slightly peppery flavor that freshens up the entire dish.
• 2 tablespoons chopped fresh dill or mint: Dill offers a slightly tangy, grassy flavor, while mint provides a cool freshness. Either herb elevates the filling to another level.
• 1/4 cup finely chopped red onion: Provides a sharp, pungent bite that balances the sweetness of the peppers and tomatoes.
• 2 cloves garlic, minced: A foundational aromatic that provides a savory depth of flavor that is essential in Mediterranean cooking.
• 1 lemon, juiced and zested: The zest adds a fragrant citrus aroma, while the juice provides a bright, acidic kick that ties all the flavors together and makes them pop.
• 1 teaspoon dried oregano: This quintessential Mediterranean herb adds a robust, earthy, and aromatic flavor.
• 1/2 teaspoon black pepper, freshly ground: For a touch of warmth and spice.
• 1/2 teaspoon salt, or to taste: To enhance all the other flavors. Be mindful of the saltiness from the feta and olives.

Directions:

1. Begin by preheating your oven to 400°F (200°C). Wash the bell peppers thoroughly. Slice each pepper in half lengthwise, from the stem to the base. Carefully remove the seeds and the white membranes from the inside. Place the pepper halves, cut-side up, in a baking dish. Drizzle them with the olive oil and lightly coat inside and out. Sprinkle with a pinch of salt and pepper.

2. Bake the empty pepper halves for 15-20 minutes. This crucial step gives the peppers a head start on cooking. It ensures they will be tender when filled and baked.

3. While the peppers are in the oven, cook the quinoa. Rinse the uncooked quinoa in a fine-mesh sieve under cold running water. This removes any bitterness. In a medium saucepan, combine the rinsed quinoa, vegetable broth, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes, or until all the liquid has been absorbed. Fluff the cooked quinoa with a fork.

4. In a large mixing bowl, combine the cooked quinoa with the chickpeas, cherry tomatoes, Kalamata olives, feta cheese, parsley, dill or mint, red onion, and garlic. Stir gently until well mixed.

5. Add the dried oregano, black pepper, lemon zest, and lemon juice to the mixture. Taste and adjust the salt and pepper if needed.

6. Carefully remove the par-baked peppers from the oven. Spoon the quinoa mixture generously into each pepper half. Sprinkle the tops with additional feta cheese.

7. Place the dish back in the oven and bake for another 15-20 minutes until the peppers are fully tender and the feta is melted.

8. Let the peppers rest for a few minutes before serving. Garnish with fresh parsley or dill.

How to Serve Mediterranean Quinoa Stuffed Peppers

Serve the stuffed peppers warm as a main dish. They can be enjoyed on their own or paired with a simple salad or a side of grilled vegetables. Adding a drizzle of balsamic glaze on top can enhance the dish.

How to Store Mediterranean Quinoa Stuffed Peppers

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them in the oven or microwave until heated through.

Tips to Make Mediterranean Quinoa Stuffed Peppers

• Mix up the filling by adding other vegetables like spinach or zucchini.
• For a spicier kick, include diced jalapeños or a sprinkle of red pepper flakes.
• Use different grains, like brown rice or farro, instead of quinoa for variety.

Variations

You can swap out the chickpeas for black beans or lentils for a different texture. Feel free to customize the herbs based on what you have on hand; basil or thyme would also work well.

FAQs

1. Can I make these stuffed peppers ahead of time?
   Yes, you can prepare the filling and stuff the peppers a day in advance. Just bake them when you’re ready to serve.

2. Can I freeze Mediterranean Quinoa Stuffed Peppers?
   Yes, you can freeze them after baking. Wrap them well in plastic wrap and foil, and store them in the freezer for up to 2 months.

3. Are these stuffed peppers gluten-free?
   Yes, this recipe is gluten-free as long as you ensure that your quinoa is certified gluten-free.

By following this simple recipe, you can create a delicious and healthy dish that everyone will love! Enjoy your Mediterranean feast!