A vibrant, nutritious dish that combines ancient Mediterranean grains with colorful vegetables. This protein-rich vegetarian meal showcases the wholesome simplicity of Mediterranean cuisine.
Ingredients
Base
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed (170g)
- 2 cups vegetable broth (480ml)
Filling
- 1 can chickpeas, drained (15oz/425g)
- 2 cups baby spinach (60g)
- 1/2 cup crumbled feta cheese (75g)
- 1/4 cup pine nuts (30g)
- 2 tablespoons extra virgin olive oil (30ml)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper
Instructions
- Preheat oven to 375°F (190°C). Place quinoa and vegetable broth in a medium saucepan. Bring to boil, reduce heat, cover, and simmer for 15-20 minutes until fluffy.
- Meanwhile, cut bell peppers lengthwise, removing stems, seeds, and membranes. Place in a baking dish, cut side up.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
- In a large bowl, combine cooked quinoa, chickpeas, sautéed garlic, remaining olive oil, and oregano. Fold in baby spinach until slightly wilted.
- Season mixture generously with salt and black pepper to taste.
- Fill each pepper half with the quinoa mixture, pressing gently to pack.
- Top stuffed peppers with crumbled feta and pine nuts.
- Cover baking dish with foil and bake for 20 minutes. Remove foil and bake additional 5-10 minutes until peppers are tender and cheese is lightly golden.
Storage & Serving
- Store in airtight container up to 4 days
- Freezes well for up to 3 months
- Serve hot or at room temperature
- Garnish with fresh herbs if desired
Nutrition Information
(Per serving – 2 pepper halves)
- Calories: 385
- Protein: 15g
- Carbohydrates: 45g
- Fiber: 8g
- Fat: 18g
- Sodium: 450mg
- Iron: 4mg
- Calcium: 180mg
Time Requirements
- Prep Time: 15 minutes
- Cooking Time: 35 minutes
- Total Time: 50 minutes
This Mediterranean-inspired dish offers a complete protein source through the combination of quinoa and chickpeas, while bell peppers provide essential vitamins and antioxidants. The addition of feta and pine nuts creates a satisfying texture contrast and adds heart-healthy fats.
