Mediterranean Stuffed Peppers: A Classic Vegetarian Delight
These Mediterranean Stuffed Peppers are a wholesome vegetarian classic, packed with quinoa, vegetables, and herbs for a nutrient-rich, satisfying meal. Vegetarian stuffed peppers, quinoa vegetarian recipe, Mediterranean vegetarian meals, healthy plant-based dinners, wholesome vegetarian dishes
THOUGHT FOR FOODNUTRITIONRECIPESMEDITERRANEAN DIETPLANT-BASED
Why Vegetarian and Why This Dish
Vegetarian diets exclude meat but can be rich in plant-based proteins, fibre, vitamins, and minerals. Research indicates that vegetarian eating patterns support cardiovascular health, reduce certain cancer risks, and promote weight management (Craig, 2009).
This Mediterranean Stuffed Pepper recipe combines nutrient-dense ingredients such as quinoa, tomatoes, bell peppers, olives, and feta cheese to deliver a balanced vegetarian meal. Quinoa provides protein and fibre, vegetables supply antioxidants, and herbs enhance flavour without processed ingredients. This dish exemplifies the principles of wholesome, satisfying vegetarian cooking.
Recipe: Mediterranean Stuffed Peppers
Ingredients
(Serves 4)
4 large bell peppers (600 g / 1.3 lb)
150 g / ¾ cup quinoa
300 ml / 1 ¼ cups vegetable stock
1 small red onion, finely chopped (100 g / 3.5 oz)
2 tomatoes, diced (200 g / 7 oz)
50 g / 1.75 oz black olives, sliced
50 g / 1.75 oz crumbled feta cheese
1 tbsp olive oil (15 ml / 0.5 fl oz)
1 tsp dried oregano (2 g / 0.07 oz)
Salt and black pepper to taste
Method
Preheat oven to 180°C / 350°F. Slice tops off bell peppers and remove seeds.
Cook quinoa in vegetable stock for 15 minutes until fluffy.
Heat olive oil in a pan, sauté onion until translucent, then add diced tomatoes, olives, and oregano. Cook 5 minutes until vegetables soften.
Mix cooked quinoa with the vegetable mixture and season with salt and pepper.
Stuff each pepper with the mixture and top with crumbled feta. Bake 25–30 minutes until peppers are tender. Serve warm.
Nutritional Information
(per serving, approximate)
Calories: 280 kcal
Protein: 10 g
Fat: 12 g
Saturated Fat: 4 g
Carbohydrates: 32 g
Fibre: 6 g
Sodium: 480 mg
How This Dish Fits Vegetarian
Quinoa provides plant-based protein, while vegetables supply antioxidants and fibre. Feta adds calcium and enhances flavour without overwhelming the dish. Olive oil delivers healthy fats. The result is a balanced, classic vegetarian meal that is filling, nutritious, and visually appealing.
Artistic interpretation - details may differ from the actual.
