Heart-Healthy Mediterranean Stuffed Bell Peppers

Elevate your weeknight dinner routine with these Heart-Healthy Mediterranean Stuffed Bell Peppers, a vibrant and nutritious dish packed with bold flavors and wholesome ingredients. Sweet bell peppers are roasted and filled with a savory medley of fluffy quinoa, protein-rich chickpeas, and nutrient-dense baby spinach, all enhanced with zesty lemon, aromatic oregano, and a touch of creamy feta. This recipe is perfect for anyone seeking a flavorful, plant-forward meal that’s low in saturated fat and brimming with Mediterranean-inspired goodness. Ready in just under an hour, these stuffed peppers are not only visually stunning but also a satisfying and nutritious choice for busy weeknights or meal prep enthusiasts.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 whole bell peppers
• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 medium red onion
• 2 garlic cloves
• 1 15-ounce can canned chickpeas
• 1 cup cherry tomatoes
• 2 cups baby spinach
• 1 whole lemon
• 1 teaspoon dried oregano
• 1 cup crumbled feta cheese
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Slice the tops off the bell peppers and remove the seeds and membranes. Lightly brush the inside of the peppers with a little olive oil.

Step 3

Place the peppers upright in a baking dish, and bake in the preheated oven for 15 minutes to soften.

Step 4

While the peppers are baking, rinse the quinoa under cold water, then combine it with the 2 cups of water in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes, or until all the water is absorbed. Fluff with a fork.

Step 5

In a skillet over medium heat, add 2 tablespoons of olive oil. Chop the red onion and mince the garlic cloves, then sauté in the skillet for 3-4 minutes until the onion is soft.

Step 6

Drain and rinse the canned chickpeas, then add them to the skillet along with halved cherry tomatoes and baby spinach. Cook for another 3-4 minutes until the spinach wilts.

Step 7

Zest and then juice the lemon, adding both zest and juice to the skillet, along with the cooked quinoa, dried oregano, salt, and pepper. Stir everything to combine evenly.

Step 8

Carefully remove the peppers from the oven and stuff each one with the quinoa mixture. Top each stuffed pepper with crumbled feta cheese.

Step 9

Return the stuffed peppers to the oven and bake for an additional 15-20 minutes, or until the peppers are tender and the filling is heated through.

Step 10

Remove from the oven and let them cool slightly before serving. Enjoy your heart-healthy Mediterranean stuffed bell peppers!

Nutrition Facts

Serving size	(2244.8g)

Amount per serving	% Daily Value*
Calories	1761.3

Total Fat 72.5g	0%
Saturated Fat 22.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 106.7mg	0%
Sodium 6990.9mg	0%
Total Carbohydrate 209.3g	0%
Dietary Fiber 31.8g	0%
Total Sugars 37.6g
Protein 72.3g	0%

Vitamin D 0IU	0%
Calcium 803.9mg	0%
Iron 14.7mg	0%
Potassium 2558.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.7%

Protein: 16.3%

Carbs: 47.1%