I’m a big believer in tracking data, not just in my research but in my own life. A while back, I noticed a pattern in my food log: my energy levels were consistently crashing around 3 PM. The culprit? Lunches that were either too heavy or not balanced enough to keep me full.
I wanted to create a meal that ticked all the boxes: packed with protein and fiber, full of vibrant vegetables, and—most importantly—genuinely delicious. I wanted a dish that felt like a hearty comfort food, but left me feeling energized, not sluggish.
These Mediterranean stuffed peppers are the result of that experiment, and they have become an absolute staple in our house. They are the perfect, satisfying answer to that “what’s for dinner?” question.
A Perfect Balance of Savory, Creamy, and Fresh
What makes this vegetarian stuffed peppers recipe work so well is the texture and flavor combination. You get the earthiness from the quinoa and chickpeas, a bright, briny kick from the artichokes and lemon, and a subtle creaminess from the Greek yogurt that ties it all together.
Roasting the peppers first makes them sweet and tender, the perfect vessel for that hearty filling. The finishing touch of salty feta cheese on top gets just a little golden and delicious in the oven. It’s a truly balanced meal in one perfect package.
A Simple, High-Fiber Meal That’s Easy to Assemble
Don’t be intimidated by the ingredient list! This quinoa stuffed peppers recipe comes together in a few straightforward stages, and it’s perfect for making ahead.
- Cook the Grains: You’ll start by cooking the quinoa, which gives you a fantastic, fluffy, protein-rich base.
- Roast the Peppers: While the quinoa simmers, roast your bell pepper halves until they’re just starting to soften. This step is key!
- Build the Filling: Sauté your aromatics (onion, garlic), wilt the spinach, and then fold everything together—the cooked quinoa, chickpeas, artichokes, herbs, and that creamy Greek yogurt.
- Stuff and Bake: Spoon the filling into your roasted peppers, top with feta, and bake for another 10-15 minutes until everything is hot and bubbly.
The result is a dish that’s incredibly satisfying and packed with fiber and plant-based protein, making it a fantastic choice when you want a meal that truly lasts.
If you’re a fan of satisfying, one-dish Mediterranean meals like this, you’ll also love The Ultimate Mediterranean Chickpea Bowl. It’s another one of my go-to recipes for a busy week!
Ailene’s Tips for Perfect Stuffed Peppers
After making these dozens of times, I’ve learned a few things. Here are my top tips for getting them just right:
- Don’t Skip the Pre-Roast: Roasting the peppers before stuffing them is essential. It removes excess moisture and ensures they are tender, not crunchy and raw.
- Rinse Your Quinoa: Quinoa has a natural coating called saponin that can taste bitter. A thorough rinse in a fine-mesh sieve makes all the difference.
- Make-Ahead Gold: This filling is fantastic for meal prep. You can make the entire quinoa and veggie mixture up to 2 days ahead. When you’re ready, just roast the peppers, stuff, and bake.
- Grain Swaps: This is very flexible. If you don’t have quinoa, cooked farro or bulgur wheat are excellent, nutty-tasting substitutes.
Quick FAQs
Can I make these dairy-free?
Absolutely. To make this dairy-free, simply omit the Greek yogurt (the filling will be less creamy but still delicious) and swap the feta cheese for your favorite dairy-free crumbled topping or a sprinkle of nutritional yeast.
How should I store leftovers?
Store any leftover stuffed peppers in an airtight container in the refrigerator for up to 3 days. They reheat beautifully in the microwave or in a 350°F (175°C) oven until warmed through.
What can I serve with these?
Honestly, they are a very complete meal on their own! They have protein, fiber, and plenty of veg. If you want a little something extra, a simple green salad with a lemon vinaigrette is all you need.
Aegean Quinoa & Chickpea Stuffed Peppers
Ingredients
- 4 large bell peppers red, yellow, or orange, halved lengthwise, seeds and membranes removed
- ¾ cup uncooked quinoa thoroughly rinsed
- 1 ½ cups no-salt-added vegetable broth
- 1 tbsp extra virgin olive oil
- 1 medium yellow onion finely diced
- 4 cloves garlic minced
- 1 15-ounce can no-salt-added chickpeas, rinsed and drained
- 1 14-ounce can artichoke hearts in water, drained and roughly chopped
- 10 ounces fresh spinach
- ½ cup non-fat plain Greek yogurt
- ¼ cup chopped fresh parsley
- 2 tbsp chopped fresh dill
- 1 tsp dried oregano
- Zest and juice of 1 medium lemon
- ¼ tsp ground black pepper
- ½ cup crumbled feta cheese
Instructions
- Cook the Quinoa: Rinse quinoa; combine with broth in a saucepan. Bring to a boil, reduce to low, cover, and simmer 15 minutes until absorbed. Remove from heat, keep covered 10 minutes, then fluff.
- Roast the Peppers: Preheat oven to 400°F (200°C). Arrange pepper halves cut-side up in a 9×13-inch dish. Drizzle with half the oil. Roast 15–20 minutes until just softened. Set aside.
- Build the Aromatics: Heat remaining oil in a large skillet over medium heat. Sauté onion 5–6 minutes until translucent. Add garlic and oregano; cook 1 minute until fragrant.
- Create the Filling: Add spinach in batches; cook, stirring, until fully wilted and excess moisture evaporates. Stir in artichokes and chickpeas; cook 2–3 minutes to warm through. Remove from heat; cool 3–5 minutes.
- Combine: Fold in quinoa, yogurt, parsley, dill, lemon zest and juice, and black pepper until creamy and cohesive. Taste and adjust seasoning with lemon/pepper as needed.
- Assemble and Bake: Spoon filling into pepper halves; mound slightly. Top with feta. Bake 10–15 minutes until filling is hot, feta lightly golden, and peppers are tender but holding shape. Serve immediately.
Notes
- Grain Variations: For a nuttier, chewier texture, feel free to substitute the quinoa with an equal amount of cooked farro or bulgur wheat. Adjust grain cooking times accordingly.
- Make-Ahead Strategy: The entire filling can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. When ready to serve, simply roast the peppers, stuff, and bake as directed.
- Serving Suggestion: These peppers are a complete light meal but also pair beautifully with a simple side salad dressed with a lemon-herb vinaigrette.
Nutrition Facts
Amount per serving: 1 stuffed half- Calories: 188
- Total Fat: 5 g
- Saturated Fat: 1.4 g
- Sodium: 130 mg
- Total Carbohydrates: 27 g
- Dietary Fiber: 7.4 g
- Total Sugars: 4 g
- Added Sugars: 0 g
- Protein: 9 g
I hope this recipe becomes a new favorite for you. It’s proof that a satisfying, balanced meal can (and should) be absolutely delicious. If you’re looking for other ways to use these fresh flavors, my Mediterranean Quinoa Salad is another great one to try. Enjoy!
