Mediterranean Stuffed Bell Peppers with Quinoa, Feta & Olives

Cuisine: Mediterranean / Greek-Inspired
Preparation Time: 25 minutes
Cooking Time: 35 minutes
Servings: 6

 Ingredients

For the Peppers:

• 6 large bell peppers (any color, tops sliced off, seeds removed)

• 1 tablespoon olive oil (for brushing)

• Pinch of salt and pepper

For the Filling:

• 1 cup quinoa (uncooked)

• 2 cups vegetable broth or water

• 1 tablespoon olive oil

• 1 small onion, finely diced

• 3 cloves garlic, minced

• 1 medium zucchini, finely chopped

• 1 cup cherry tomatoes, halved

• ½ cup Kalamata olives, sliced

• ½ cup crumbled feta cheese

• ¼ cup sun-dried tomatoes, chopped

• ¼ cup fresh parsley, chopped

• 1 teaspoon dried oregano

• ½ teaspoon salt

• ½ teaspoon black pepper

• ½ teaspoon red chili flakes (optional)

• Juice of ½ lemon

For Garnish:

• Extra feta crumbles

• Fresh basil or parsley leaves

• A drizzle of olive oil

 Instructions

1. Prepare the Peppers
   Preheat your oven to 400°F (200°C).
   Cut the tops off the bell peppers and remove the seeds and membranes.
   Lightly brush the insides and outsides with olive oil, then sprinkle with a little salt and pepper.
   Place the peppers upright in a baking dish and roast for 10 minutes while you prepare the filling — this softens them slightly.

2. Cook the Quinoa
   In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is fluffy and the liquid is absorbed.
   Remove from heat, fluff with a fork, and set aside to cool slightly.

3. Make the Filling
   Heat olive oil in a large skillet over medium heat.
   Add the onion and cook for 2–3 minutes until translucent.
   Stir in the garlic and cook for another 30 seconds until fragrant.
   Add the chopped zucchini and sauté for 3–4 minutes until tender.
   Now add cherry tomatoes and cook just until they begin to soften.
   Stir in the cooked quinoa, olives, sun-dried tomatoes, oregano, salt, black pepper, and red chili flakes.
   Turn off the heat, then mix in feta cheese, parsley, and lemon juice. Taste and adjust seasoning if needed.

4. Stuff the Peppers
   Spoon the quinoa mixture into each roasted bell pepper, pressing down lightly to pack the filling.
   Top with a few extra feta crumbles and a drizzle of olive oil.

5. Bake the Stuffed Peppers
   Cover the baking dish with foil and bake for 20 minutes.
   Remove the foil and bake for an additional 5–10 minutes to allow the tops to lightly brown and the flavors to meld beautifully.

6. Serve & Garnish
   Remove from the oven, let cool slightly, then garnish with fresh parsley or basil and a drizzle of olive oil.
   Serve warm as a main course or a hearty side.

 Serving Suggestions

• Serve with Greek salad, hummus, or tzatziki sauce for a full Mediterranean meal.

• Pair with lemon herb chicken, grilled shrimp, or roasted potatoes.

• These stuffed peppers are excellent for meal prep — they reheat beautifully for lunch the next day.

 Tips & Variations

• Add protein: Stir in chickpeas or cooked lentils for extra nutrition.

• Make it vegan: Skip the feta and add nutritional yeast for a cheesy flavor.

• Make it spicy: Add chopped jalapeño or extra chili flakes.

• Use other grains: Substitute couscous, bulgur, or brown rice instead of quinoa.

• Storage: Keeps well refrigerated for up to 4 days; reheat in the oven or microwave.

 Mediterranean Story

Stuffed vegetables, known as Gemista in Greek cuisine, are a hallmark of Mediterranean home cooking — humble, nourishing, and full of color. Traditionally, grandmothers in Greek villages would fill tomatoes, peppers, or zucchinis with rice, herbs, and olive oil, letting them bake slowly in the oven until the flavors blended into something magical.

This modern version, featuring quinoa, feta, and olives, brings that same rustic charm with a nutritious twist. It celebrates the Mediterranean philosophy of balance and abundance — fresh produce, wholesome grains, heart-healthy fats, and fragrant herbs all coming together in harmony.

In the U.S., Mediterranean stuffed peppers have become a beloved vegetarian favorite, often served at family dinners and summer gatherings. Every bite carries the warmth of the Mediterranean sun, the richness of the olive groves, and the comforting simplicity of a home-cooked meal.

Light yet satisfying, colorful yet soulful — these stuffed peppers remind us that the best food isn’t complicated. It’s real, fresh, and made with love. ❤️