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Introduction
Stuffed peppers have been a staple in Mediterranean cuisine for centuries, with variations found from Greece to Turkey and beyond. This modern, health-conscious twist on the classic dish incorporates quinoa, a protein-rich ancient grain that the Incas called the 'mother of all grains.' By combining traditional Mediterranean ingredients with this South American superfood, we create a fusion that's not only delicious but also packed with nutrients. These stuffed peppers are a testament to how culinary traditions can evolve to meet contemporary dietary preferences while still honoring their roots.
Ingredients
• 4 large bell peppers (any color), halved lengthwise and seeds removed
• 1 cup quinoa, rinsed and drained
• 2 cups low-sodium vegetable broth
• 2 tablespoons extra-virgin olive oil
• 1 medium red onion, finely diced
• 3 cloves garlic, minced
• 1 medium zucchini, diced into 1/4-inch cubes
• 1 pint cherry tomatoes, halved
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup kalamata olives, pitted and roughly chopped
• 1/4 cup fresh basil leaves, thinly sliced
• 2 tablespoons fresh oregano leaves, chopped
• 1/2 cup crumbled feta cheese
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes
• Salt and freshly ground black pepper to taste
Step 1:
Preheat the oven to 375°F (190°C).
Step 2:
In a large saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until quinoa is tender and liquid is absorbed. Fluff with a fork and set aside.
Step 3:
Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 5 minutes until softened. Add minced garlic and cook for another minute.
Step 4:
Add diced zucchini to the skillet and cook for 3-4 minutes until slightly tender. Stir in halved cherry tomatoes, chickpeas, chopped olives, cumin, and red pepper flakes. Cook for 2-3 minutes until tomatoes start to soften.
Step 5:
Remove skillet from heat. Add cooked quinoa, sliced basil, chopped oregano, lemon juice, lemon zest, and crumbled feta cheese. Stir to combine. Season with salt and pepper to taste.
Step 6:
Arrange halved bell peppers in a large baking dish. Spoon the quinoa mixture into each pepper half, pressing gently to fill.
Step 7:
Cover the baking dish with foil and bake for 30-35 minutes. Remove foil and bake for an additional 5-10 minutes until peppers are tender and filling is heated through.
Step 8:
Let cool for 5 minutes before serving.
Q: Can I make these stuffed peppers ahead of time?
A: Yes, you can prepare the filling and stuff the peppers up to 24 hours in advance. Store in the refrigerator and bake when ready to serve.
Q: Are these stuffed peppers freezer-friendly?
A: Yes, you can freeze the stuffed peppers before or after baking. Wrap individually and freeze for up to 3 months. Thaw before reheating.
Q: Can I use a different grain instead of quinoa?
A: Absolutely! Brown rice, bulgur, or couscous can be good alternatives, though cooking times may vary.
• For a vegan version, omit the feta cheese or replace with a plant-based alternative.
• Red quinoa can be used for a nuttier flavor and more vibrant appearance.
• Fresh herbs are preferred, but dried can be substituted at a ratio of 1 teaspoon dried for 1 tablespoon fresh.
• Choose firm, brightly colored bell peppers for the best presentation and flavor.
• This recipe contains gluten-free ingredients, but always check individual product labels to ensure they meet your dietary needs.
• For a spicier version, increase the amount of red pepper flakes or add a diced jalapeño to the filling.
Serve hot, garnished with additional fresh basil leaves and a sprinkle of feta cheese if desired.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
While the quinoa is cooking, prepare the vegetable filling to save time. The peppers can be stuffed ahead of time and refrigerated until ready to bake.
- Don't overcook the quinoa – it should be tender but still have a slight bite to it.
- Use a mix of colored bell peppers for a visually appealing presentation.
- Adjust the seasoning of the filling before stuffing the peppers to ensure it's well-flavored.
For a vegan version, omit the feta cheese or replace with a plant-based alternative. For a heartier meal, add cooked ground turkey or lamb to the filling.
Serve with a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir. A simple Greek salad makes an excellent side dish.
Best in summer when fresh bell peppers and herbs are in season, but can be enjoyed year-round.
Contains dairy (feta cheese). May contain traces of gluten depending on the vegetable broth used. Check individual product labels for potential allergens.
