Introduction
Stuffed vegetables have been a cornerstone of Mediterranean cuisine for centuries, with each region adding its own unique twist to this versatile dish. While traditional recipes often feature rice and meat, this modern interpretation embraces quinoa, an ancient grain treasured by the Incas as the 'mother of all grains.' The combination creates a beautiful fusion of Old World cooking techniques with New World ingredients, making it a perfect example of how global cuisine has evolved. These stuffed peppers have become increasingly popular in contemporary healthy cooking, especially during late summer when bell peppers are at their peak and farmers' markets overflow with colorful produce.
Ingredients
• 4 large bell peppers (any color), halved lengthwise and seeded
• 1 cup uncooked quinoa, rinsed and drained
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, finely diced
• 3 cloves garlic, minced
• 2 medium zucchini, diced into 1/4-inch pieces
• 1 can (15 oz) diced fire-roasted tomatoes
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh baby spinach, roughly chopped
• 1/2 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 cup crumbled feta cheese
• 2 cups vegetable broth
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
Step 1:
Preheat oven to 375°F (190°C). Place halved and seeded bell peppers cut-side up in a large baking dish.
Step 2:
Cook quinoa in vegetable broth according to package instructions, typically 15-20 minutes until fluffy and liquid is absorbed.
Step 3:
Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 5 minutes until translucent.
Step 4:
Add minced garlic and cook for 1 minute until fragrant. Add zucchini, cumin, oregano, and smoked paprika, cooking for 5 minutes.
Step 5:
Stir in fire-roasted tomatoes, chickpeas, salt, and pepper. Cook for 3-4 minutes.
Step 6:
Add spinach and basil, cooking until spinach wilts, about 2 minutes. Remove from heat and stir in cooked quinoa.
Step 7:
Fill each pepper half with the quinoa mixture. Top with crumbled feta cheese.
Step 8:
Cover baking dish with foil and bake for 30-35 minutes. Remove foil and bake additional 5-10 minutes until peppers are tender.
Q: Can I make these ahead of time?
A: Yes, prepare and stuff peppers up to 24 hours in advance, refrigerate, and bake when ready to serve.
Q: Can I freeze these stuffed peppers?
A: Yes, freeze unbaked stuffed peppers for up to 3 months. Thaw overnight before baking.
Q: What can I substitute for quinoa?
A: Brown rice, bulgur, or cauliflower rice can be used instead of quinoa.
• For a vegan version, omit feta cheese or substitute with nutritional yeast.
• Red quinoa can be used for added visual appeal and nuttier flavor.
• Fresh herbs can be substituted with 1/3 the amount of dried herbs.
• Choose firm, bright-colored peppers with smooth skin for best results.
• Recipe is gluten-free and vegetarian.
• Contains common allergens: dairy (from feta cheese).
Serve hot, garnished with additional fresh basil if desired. Each person receives one stuffed pepper half as a main course serving.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in microwave or oven at 350°F until warmed through.
While quinoa cooks, prepare vegetables and start cooking the filling to optimize time. Prep all ingredients before starting to cook.
- Don't overcook the peppers - they should be tender but still hold their shape
- Rinse quinoa thoroughly to remove bitter coating
- Let stuffed peppers rest for 5 minutes before serving to set
For a vegan version, omit feta and top with nutritional yeast or dairy-free cheese. For added protein, incorporate cooked lentils or pine nuts.
Serve with a crisp white wine like Sauvignon Blanc or a light Mediterranean salad dressed with lemon vinaigrette.
Best made in summer when fresh peppers and herbs are abundant, but suitable year-round using greenhouse-grown produce.
Contains dairy (feta cheese). May contain traces of tree nuts depending on quinoa processing facility. Gluten-free.
