Easy Mediterranean Stuffed Red Peppers

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This delicious recipe comes together in 30 minutes and tastes like you’ve been cooking all day. Serve it as a side dish with a rotisserie chicken or as a main course for Meatless Mondays. Unlike many recipes for stuffed peppers, only the seasoned pepper shells get baked in the oven, bringing out their natural sweetness and deep red color. The dish is completed with a simple orzo stuffing and tangy tomato basil topping.  Best of all, this recipe is based on the principles of a healthy Mediterranean diet.

Stuffed bell peppers make a great dish and a perfect way to incorporate veggies right into the meal! This dish provides vitamins A and C from the bell peppers and tomatoes and is full of healthy fats from the olives, extra virgin olive oil, and pine nuts!

Julie Usdavin, MS, RD, LD | Registered Dietitian
Health Education and Wellness

Ingredients

For the Peppers

  • 3 red bell peppers, halved
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, minced
  • ¼ teaspoon sea salt and pepper

For the Stuffing

  • 1 cup dry orzo or quinoa (or your preferred grain)
  • ½ cup pitted kalamata olives
  • 2 pepperoncini, chopped
  • ½ cup crumbled feta or goat cheese
  • 2 tablespoons toasted pine nuts, chopped
  • 2 tablespoons balsamic vinegar

Lemon Basil Tomato Topping

  • 1 cup cherry tomatoes, halved
  • 1 cup fresh basil, chopped
  • ¼ cup extra virgin olive oil
  • Zest of 1 lemon
  • ¼ teaspoon sea salt
  • Crushed red pepper flakes

Instructions

  • Preheat the oven to 400 degrees.
  • Cut 3 large red peppers in half, scrape out the seeds and place them in a 9×13 inch baking dish. Sprinkle the peppers with olive oil, garlic, and a pinch of salt and pepper. Roast in the oven for 20-25 minutes or until the peppers begin to char.
  • In the meantime, bring a large pot of water to a boil. Cook the orzo according to package directions. Drain and toss with balsamic vinegar, olives, pepperoncini, pine nuts, and feta.
  • Make the lemon basil tomato topping by combining all ingredients in a small bowl.
  • To construct, stuff the warm orzo mixture inside the peppers. Top with the tomato mix.

Nutrition Information

Serves: 6

Nutrition Information per Serving:

Calories333
Total Fat17.8g
Saturated Fat2.4g
Carbs38g
Protein9.6g
Fiber7.9g