Mediterranean Vegetarian Stuffed Bell Peppers

These Mediterranean Vegetarian Stuffed Bell Peppers with Rice & Veggies have a colorful texture. We prepare these stuffed peppers with brown rice, zucchini, cherry tomatoes, spinach, chickpeas, feta cheese, Parmesan cheese, bell peppers, olive oil, garlic, onion, fresh parsley, basil, oregano, smoked paprika, cumin, lemon juice, and vegetable broth. These stuffed peppers contain approximately 320 calories and 36g net carbs. We bake these stuffed peppers for about 1 hour. These Mediterranean Vegetarian Stuffed Bell Peppers with Rice & Veggies are an excellent choice for healthy family dinners, weekly meal prep, vegetarian lunches, or Mediterranean-inspired gatherings.

STATS:

• Course: Main Course
• Calories: 320 kcal
• Diet: Mediterranean, Vegetarian
• Prep Time: 20 minutes
• Cuisine: Mediterranean
• Cook Time: 40 minutes
• Serving Size: 1 stuffed bell pepper
• Cooking Method: Oven
• Servings: 6
• Difficulty: Easy
• Total Time: 1 hour

TOOLS:

• Knife
• Cutting board
• Skillet
• Bowl
• Measuring cups and spoons
• Baking dish
• Aluminum foil
• Wooden spoon
• Oven

INGREDIENTS:

• 6 bell peppers
• 2 cups rice
• 1 tablespoon olive oil
• 1 onion
• 3 garlic cloves
• 1 zucchini
• 1 cup cherry tomatoes
• 2 cups spinach
• 1 cup chickpeas
• ½ cup feta cheese
• ¼ cup Parmesan cheese
• ¼ cup parsley
• ½ teaspoon salt
• 1 teaspoon oregano
• ½ teaspoon smoked paprika
• ½ teaspoon cumin
• 2 tablespoons basil
• ¼ teaspoon black pepper
• 2 tablespoons lemon juice
• ¼ cup vegetable broth

INGREDIENT NOTES & THEIR SUBSTITUTIONS:

BELL PEPPERS:

• Bell peppers are used as the edible shells for the filling and become naturally sweet after baking. You can also use poblano peppers, large tomatoes, or zucchini boats.

BROWN RICE:

• Brown rice provides a hearty texture, fiber, and wholesome flavor to the stuffing. You can substitute it with quinoa, bulgur, farro, or white rice.

CHICKPEAS:

• Chickpeas increase the protein and fiber content while making the filling more satisfying. Alternatively, you can use white beans or cooked lentils.

CHERRY TOMATOES:

• Cherry tomatoes bring sweetness, juiciness, and a fresh Mediterranean taste. You may substitute them with diced Roma tomatoes or canned diced tomatoes.

FETA CHEESE:

• Feta cheese gives the filling its creamy texture and signature tangy Mediterranean flavor. You can replace it with goat cheese, ricotta, or dairy-free feta.

PARMESAN CHEESE:

• Parmesan creates a savory, golden topping with rich umami flavor.

FRESH HERBS:

• Fresh parsley and basil provide bright, aromatic Mediterranean flavor. If unavailable, use dried parsley and dried basil in smaller amounts.

INSTRUCTIONS:

1. Warm oven to 190° Celcius.
2. Eliminate the seeds and cut off the bell peppers’ tops.
3. Preheat the olive oil in a pan.
4. Cook the onion for just three minutes.
5. Then include the garlic and cook for one minute.
6. Include the zucchini and cook for almost five minutes.
7. Whisk in spinach and tomatoes till spinach wilts.
8. Include feta cheese, cooked rice, lemon juice, chickpeas, basil, oregano, parsley, paprika, pepper, cumin, and  salt.
9. Pour all the bell peppers into the rice mixture.
10. Garnish the surface with Parmesan cheese.
11. Fill the veggie broth in a dish and put the pepper inside.
12. Wrap with foil and bake for almost thirty minutes.
13. We eliminate the foil & bake for an additional ten minutes.
14. Serve these bowls once they have cooled for approximately five minutes.

TIPS:

• Cook the rice earlier for immediate preparation.
• Include sun-dried tomatoes or olives for additional flavor.
• Add the toasted pine nuts as a garnish and then serve to get a crunchy texture.

STORAGE INFORMATION:

FRIDGE:

• Store the leftovers for just two to four days in a tightly closed dish.

FREEZER:

• Store the wrapped stuffed peppers separately for a minimum of 2 to 3 months.

FAQs:

May we prepare these bowls earlier?

• Yes, you can assemble one day beforehand and then bake.

Will we utilize white rice?

• Sure, you might utilize basmati, white, or jasmine rice.

Could we include extra veggies?

• Yes, you can use eggplant, mushrooms, peas, or broccoli.

NUTRITIONAL FACTS:

Calories: 320 kcal

Sodium: 490 mg

Net Carbs: 36 g

Fiber: 8 g

Sugar: 8 g

Fat: 11 g

Protein: 12 g

Portion Size: 1 stuffed bell pepper

Total Carbs: 44 g