Low Sodium Mediterranean Stuffed Bell Peppers

Elevate your weeknight dinner with these Low Sodium Mediterranean Stuffed Bell Peppers, a wholesome and flavorful dish that's as visually stunning as it is nutritious. Bursting with a vibrant quinoa filling, these peppers are loaded with fresh Mediterranean favorites like cherry tomatoes, cucumber, red onion, kalamata olives, and creamy low-sodium feta cheese. Each bell pepper is a tender, edible vessel for this delightful blend, seasoned with garlic, lemon juice, and oregano for a zesty finish. Perfect for those watching their sodium intake, this recipe combines heart-healthy ingredients with bold, satisfying flavors. Ready in just under an hour, these stuffed peppers make a light yet satisfying meal that's ideal for both family dinners and meal prep.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 whole red bell peppers
• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 0.25 cup kalamata olives (low sodium)
• 0.5 cup feta cheese (low sodium)
• 0.25 cup fresh parsley
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon dried oregano

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.

Step 3

Rinse the quinoa under cold water. In a medium pot, combine the quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool slightly.

Step 4

While the quinoa is cooking, quarter the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the kalamata olives. Mince the garlic and finely chop the fresh parsley.

Step 5

In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley. Add the olive oil, lemon juice, minced garlic, black pepper, and oregano. Toss everything together until well combined.

Step 6

Stuff each bell pepper with the quinoa mixture, pressing down gently to fit as much filling as possible.

Step 7

Cover the baking dish with foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake for an additional 10 minutes, until the peppers are tender and the tops are slightly browned.

Step 8

Remove from the oven and let them cool for a few minutes before serving. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	(1831.1g)

Amount per serving	% Daily Value*
Calories	1563.1

Total Fat 89.5g	0%
Saturated Fat 25.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 1958.8mg	0%
Total Carbohydrate 152.0g	0%
Dietary Fiber 17.0g	0%
Total Sugars 32.0g
Protein 50.4g	0%

Vitamin D 0IU	0%
Calcium 822.2mg	0%
Iron 11.3mg	0%
Potassium 2196.9mg	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: 49.9%

Protein: 12.5%

Carbs: 37.6%