Mediterranean Stuffed Peppers with Quinoa & Chickpeas – Vegan & Healthy

Craving a vibrant and healthy dish that bursts with Mediterranean flavors? These Mediterranean Stuffed Peppers are not just a meal; they are a celebration of wholesome ingredients and delightful tastes. Packed to the brim with quinoa and chickpeas, this recipe is perfect for a nourishing lunch or dinner, and it’s entirely plant-based!

Imagine biting into a colorful pepper, its tender skin giving way to a savory filling of spiced quinoa, hearty chickpeas, and aromatic herbs. It’s not only visually appealing but also incredibly satisfying, making it a great choice for meal prep or a family dinner.

Whether you’re vegan or simply looking to incorporate more plant-based meals into your diet, these stuffed peppers are a delicious way to do it. Plus, they are easy to customize to your taste preferences!

The Appeal of Colorful Stuffed Peppers

Stuffed peppers are not only visually stunning but also offer a plethora of flavors in every bite. The vibrant colors of red and yellow peppers create an inviting plate that immediately grabs attention.

When filled with a hearty mix of quinoa and chickpeas, these peppers transform into a healthy and satisfying dish. The wholesome ingredients come together to form a delightful meal that is both nutritious and appealing to the eye.

Flavorful Ingredients Unite

The combination of quinoa, chickpeas, and spices creates a rich and satisfying filling. The nutty flavor of quinoa pairs perfectly with the creaminess of chickpeas, while herbs and spices like cumin and smoked paprika add depth to the dish.

Fresh parsley garnishes the finish, contributing a burst of color and a hint of freshness that balances the richness of the stuffed peppers. Each ingredient plays a role in making this dish a wholesome meal option.

Cooking Tips for Success

To achieve perfectly tender peppers, it’s crucial to bake them just right. Begin by preparing the peppers and ensuring they are prepped properly by cutting the tops off and removing the seeds.

Cooking the quinoa in vegetable broth instead of water enhances its flavor, making the filling even more delicious. Sautéing onions and garlic before mixing them with the other ingredients helps to develop a rich base of flavor that permeates the entire dish.

Serving Suggestions

These stuffed peppers are versatile and can be served as a main dish or as a side. They pair wonderfully with a light salad or a side of roasted vegetables, creating a well-rounded meal.

Drizzling a bit of olive oil on top before serving adds an extra touch of richness. The presentation is important too; serving them on a rustic wooden table enhances the Mediterranean vibe of the dish.

The Health Benefits of Quinoa and Chickpeas

Quinoa and chickpeas are both powerhouses of nutrition. Quinoa is a complete protein, making it an excellent choice for anyone looking to incorporate more plant-based meals into their diet.

Chickpeas are rich in fiber and protein, contributing to a feeling of fullness and satisfaction. Together, these ingredients create a wholesome meal that supports a healthy lifestyle.

Perfect for Meal Prep

One of the best aspects of Mediterranean stuffed peppers is their suitability for meal prep. They can be made in batches and stored in the refrigerator or freezer for quick meals throughout the week.

Simply reheat them in the oven or microwave, and you have a nutritious meal ready to go. This makes them a practical choice for busy individuals or families looking to eat healthy without spending too much time cooking each day.

Healthy Mediterranean Stuffed Peppers Recipe

These Mediterranean quinoa and chickpea stuffed peppers are bursting with flavor and nutrients. The combination of spices, fresh vegetables, and protein-rich chickpeas creates a satisfying and healthy meal that is both hearty and light.

The taste is a delightful mix of tangy, savory, and slightly sweet, providing a perfect balance that pairs beautifully with the sweetness of the roasted peppers.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish
• Olive oil for drizzling

Instructions

1. Prep the Peppers: Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
2. Cook the Quinoa: In a saucepan, bring the quinoa and vegetable broth or water to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. Sauté Aromatics: In a skillet, heat a splash of olive oil over medium heat. Add the onion and garlic, sautéing until translucent (about 3-4 minutes).
4. Mix the Filling: In a large bowl, combine the cooked quinoa, chickpeas, diced tomatoes, cumin, smoked paprika, oregano, salt, and pepper. Stir until well mixed.
5. Stuff the Peppers: Fill each bell pepper with the quinoa mixture, pressing down gently to pack it in. Drizzle a little olive oil on top of each stuffed pepper.
6. Bake: Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender.
7. Serve: Garnish with fresh parsley and serve warm. Enjoy your healthy Mediterranean feast!

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes

Nutrition Information

• Servings: 4 stuffed peppers
• Calories: 220kcal
• Fat: 5g
• Protein: 10g
• Carbohydrates: 35g