Do I need to boil the peppers before stuffing them?

No, but if you prefer the peppers to be softer, simply place halved unstuffed peppers on a baking tray, open side up for 15-20 minutes at 400F. The softer texture can make them a little more pliant for stuffing.

Do I need to cover the peppers when I bake them?

Nope! Simply place the halved peppers on the tray as is. When reheating the stuffed peppers, you may want to cover them with foil to prevent them from drying out.

What goes well with stuffed peppers?

Any Mediterranean-style salad, like our Orzo Salad , Chickpea Salad, Classic Greek Salad , Caprese Salad, or Mediterranean Swiss Chard Salad . You can also serve with Tomato Bruschetta or Basil Pesto .

Mediterranean Stuffed Peppers

Name: Mediterranean Stuffed Peppers Recipe
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 4 large bell peppers (red, yellow or orange, or a mix); 1 cup cooked rice, (or sub quinoa, freekeh, farro, or cauliflower rice); 2 tablespoons olive oil; 1 cup red onion, diced; 2 garlic cloves, minced; 1 pound of ground turkey or choice of protein ( ground plant-based meat, lamb, chicken, beef); 1 teaspoon sea salt; 1/2 teaspoon black pepper; 1 1/2 teaspoons dried oregano; 1/4 teaspoon red pepper flakes; 2 teaspoons sherry vinegar or red wine vinegar; 2 teaspoons tomato paste; 1 cup fresh spinach, chopped; 10 kalamata olives, quartered lengthwise; 10 cherry tomatoes, quartered or chopped; 1 cup feta cheese, diced or crumbled; 1/4 cup parmesan cheese, grated (optional); 1/4 cup fresh dill, roughly chopped; 1/4 cup fresh mint, roughly chopped

Description

Filled with flavor, protein and fresh ingredients these healthy Mediterranean Stuffed Peppers are completely adaptable, easy to make and can be prepared ahead for a healthy weeknight dinner.

Ingredients

Units Scale

4 large bell peppers (red, yellow or orange, or a mix)
1 cup cooked rice, (or sub quinoa, freekeh, farro, or cauliflower rice)
2 tablespoons olive oil
1 cup red onion, diced
2 garlic cloves, minced
1 pound of ground turkey or choice of protein ( ground plant-based meat, lamb, chicken, beef)
1 teaspoon sea salt
1/2 teaspoon black pepper
1 1/2 teaspoons dried oregano
1/4 teaspoon red pepper flakes
2 teaspoons sherry vinegar or red wine vinegar
2 teaspoons tomato paste
1 cup fresh spinach, chopped
10 kalamata olives, quartered lengthwise
10 cherry tomatoes, quartered or chopped
1 cup feta cheese, diced or crumbled
1/4 cup parmesan cheese, grated (optional)
1/4 cup fresh dill, roughly chopped
1/4 cup fresh mint, roughly chopped

Instructions

Preheat oven to 400F
Prep the peppers. Slice the bell peppers in half from the stem down. Discard seeds and pith. Place on a sheet pan, brush with olive oil, season with salt and pepper, and bake 15-20 minutes while you make the filling.
Saute. In a large pan, sauté the onion in olive oil over medium heat for 5 minutes. Add the garlic stirring in cooking for a few more minutes. Add the ground turkey (or protein of choice), salt, pepper, oregano, and red pepper flakes. Cook for 5 minutes until the turkey is cooked through. Add vinegar, tomato paste and spinach and turn the heat off. Stir until everything is incorporated and the spinach wilts.
Combine. Mix in cooked rice, olives, tomatoes, feta, parmesan, dill and mint. Taste and adjust seasonings if needed.
Fill—scoop and divide mixture into halved bell pepper shells. Bake at 400°F for 20 minutes until hot through. Allow an additional 10 minutes of baking time if the filling is cold.

Notes

Roasting the pepper before filling makes the pepper softer and easier to eat.

Leftovers will keep up to 4 days in an airtight container in the refrigerator. Reheat in a 350°F oven until the internal temp reaches 145°F.

Nutrition

Serving Size:
Calories: 342
Sugar: 9.7 g
Sodium: 636.2 mg
Fat: 15 g
Saturated Fat: 5.3 g
Carbohydrates: 34.3 g
Fiber: 5.7 g
Protein: 19.7 g
Cholesterol: 57.6 mg