Mediterranean Quinoa Stuffed Peppers are a vibrant and healthy dish filled with a flavorful mixture of quinoa, vegetables, and Mediterranean spices. These stuffed peppers are not only visually appealing but also packed with nutrients, making them a perfect meal for any occasion.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa (rinsed)
• 2 cups vegetable broth (or water)
• 1 cup cherry tomatoes (halved)
• 1/2 cup cucumber (diced)
• 1/2 cup red onion (diced)
• 1/2 cup Kalamata olives (pitted and sliced)
• 1/2 cup feta cheese (crumbled)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper (to taste)
• Fresh parsley (for garnish)

Timing

Making Mediterranean Quinoa Stuffed Peppers takes about 15 minutes for preparation and 30-35 minutes for cooking.

Instructions

Step 1: Prepare the Quinoa

1. Cook Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for an additional 5 minutes, then fluff with a fork.

Step 2: Prepare the Peppers

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Prepare Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.

Step 3: Make the Filling

1. Combine Ingredients: In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, olive oil, dried oregano, garlic powder, salt, and pepper. Mix well to combine.

Step 4: Stuff the Peppers

1. Fill Peppers: Spoon the quinoa mixture evenly into each bell pepper, packing it gently.

Step 5: Bake the Peppers

1. Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for about 25 minutes. Remove the foil and bake for an additional 10 minutes to slightly brown the tops.

Step 6: Serve

1. Garnish: Remove from the oven and let cool for a few minutes. Garnish with fresh parsley before serving.
2. Enjoy: Serve your Mediterranean Quinoa Stuffed Peppers warm or at room temperature!

Nutritional Information

Here’s a quick overview of the nutritional content of Mediterranean Quinoa Stuffed Peppers (per pepper, based on 4 servings):

Nutrient	Amount per Pepper
Calories	250
Protein	8g
Fat	10g
Carbohydrates	35g
Fiber	6g
Sugar	4g

Tips for Customization

• Add Protein: Incorporate cooked chicken, turkey, or chickpeas for added protein.
• Spice Variations: Add crushed red pepper flakes or cayenne pepper for some heat.
• Vegetable Additions: Include spinach, zucchini, or artichoke hearts for more flavor and nutrition.

Conclusion

Mediterranean Quinoa Stuffed Peppers are a colorful and nutritious dish that brings together the fresh flavors of the Mediterranean. They are not only satisfying but also make for a beautiful presentation, perfect for any meal. Enjoy this delightful recipe!