These Mediterranean Stuffed Peppers are a game-changer! Filled with freekeh, zucchini, tomatoes, olives, feta, and pine nuts, they’re a perfect mix of health and flavor.
I decided to make these beautiful Mediterranean Stuffed Bell Peppers! Ancient grains are making a huge comeback right now, so I’m excited to share this recipe with you, which uses one of my favorite grains: freekeh!
Remember when I told you all about my secret love for bulgur? I’ve been pretty obsessed with it since I used it in my Vegetarian Enchilada Casserole, and it made me curious about cooking with other ancient grains.
Our friends over at Bob’s Red Mill were kind enough to partner with me on this post and provide me with enough of their Organic Cracked Freekeh to last me a month or two.
I love using ancient grains instead of meat to bulk up a recipe. After you eat these peppers, you’ll feel perfectly satisfied without getting that horrible over-stuffed-what-did-I-just-eat!? feeling.
Table of Contents
Reasons to Love These Stuffed Peppers
- These stuffed peppers are straightforward to make, perfect for a quick weeknight dinner with minimal fuss.
- Packed with vegetables and whole grains, Mediterranean Stuffed Peppers offer a wholesome, nutritious meal that’s both satisfying and good for you.
- This dish can be made in advance and stored, making them ideal for meal prepping and enjoying delicious leftovers throughout the week.
Recipe Ingredients
- Crumbled Feta Cheese: Tangy and creamy, feta adds a salty richness.
- Cherry or Grape Tomatoes: Juicy and sweet, these tomatoes burst with fresh flavor and add a bright texture.
- Pine Nuts: Buttery and crunchy, pine nuts add a rich, nutty flavor and a pleasant crunch.
See the recipe card for full information on ingredients and quantities.
Variations
- Herb and Spice Variation: Experiment with different herbs and spices to enhance the flavors. Try adding fresh basil, parsley, fresh dill, or mint for a refreshing twist, or spices like cumin and paprika for an extra kick.
- Substitute the Cracked Freekeh with Quinoa: Quinoa provides a similar nutty flavor and fluffy texture.
- Replace Kalamata Olives with Black Olives: Black olives bring a similar briny taste with a bit less bitterness.
How to Make Mediterranean Stuffed Bell Peppers
Step #1: Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
Step #2: Bring 1 ¼ cups of vegetable broth to a boil in a medium saucepan. Add the cracked freekeh, cover the pot, and reduce the heat to medium-low. Simmer until the liquid is absorbed and the freekeh is tender (about 20 minutes). Remove from heat and let stand, covered, for 5 minutes.
Step #3: Meanwhile, heat 1 tablespoon of extra virgin olive oil over medium-high heat in a sauté pan. Once the oil is hot, add the onion and zucchini to the pan. Sauté for 3-5 minutes until the vegetables are tender-crisp. Add the garlic, oregano, salt, and pepper, and continue to cook for another 60 seconds. Remove from heat and transfer to a large bowl.
Step #4: Once the freekeh is cooked, drain off any excess liquid and add the grains to the onion-zucchini mixture. Add the olives, tomatoes, pine nuts, and feta to the bowl. Toss well to combine.
Step #5: Slice the bell peppers in half vertically, remove the seeds and membranes, then rub the outside of each pepper with a bit of olive oil. Arrange a baking rack on top of a rimmed baking sheet. Place the oiled peppers open-side-up on the baking rack.
Step #6: Generously stuff each pepper with the freekeh mixture. Cover the entire pan with foil, then bake for 30 minutes. Remove the foil and bake for an additional 15 minutes, uncovered. Serve warm.
Expert Tips
- Prevent Soggy Peppers: To avoid soggy peppers, cook them on a baking rack set over a rimmed baking dish. This allows air to circulate under the peppers, keeping them firm and perfectly roasted.
- Easier Pepper Filling: To make the peppers easier to fill, slice them vertically and remove the seeds and membranes. This creates a stable, bowl-like shape, making it easier to stuff and ensuring even cooking.
Frequently Asked Questions
Pair these stuffed peppers with a fresh Greek salad, tzatziki, or a light quinoa salad to complement the Mediterranean flavors and create a balanced, delicious meal.
Yes, you can add ground turkey or ground beef to the filling. Simply brown the meat separately and mix it in with the other ingredients before stuffing the peppers for a heartier dish.
Storage Info
Store your Mediterranean Stuffed Bell Peppers leftovers in an airtight container in the fridge for up to 4 days. To freeze, wrap each pepper individually in plastic wrap and place them in a freezer bag for up to 3 months.
To reheat, thaw overnight in the refrigerator if frozen, then warm in a 350°F (175°C) oven for 15-20 minutes or microwave until heated through.
More Delicious Recipes that You’ll Love
Mediterranean Stuffed Peppers Recipe
Ingredients
- 1 1/4 cup vegetable broth
- 1/2 cup cracked freekeh
- 1 tbsp extra virgin olive oil
- 1 cup diced red onion
- 2 cups diced zucchini
- 2 tablespoons minced garlic
- 1/2 tsp dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup chopped Kalamata olives
- 1 cup quartered cherry tomatoes or grape tomatoes
- 1/4 cup toasted pine nuts
- 4 ounces crumbled feta cheese
- 4 medium bell peppers - red, yellow, or orange
Instructions
- Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
- Bring 1 ¼ cups of vegetable broth to a boil in a medium saucepan. Add the cracked freekeh, cover the pot, and reduce the heat to medium-low. Simmer until the liquid is absorbed and the freekeh is tender (about 20 minutes). Remove from heat and let stand, covered, for 5 minutes.
- Meanwhile, heat 1 tablespoon of extra virgin olive oil over medium-high heat in a sauté pan. Once the oil is hot, add the onion and zucchini to the pan. Sauté for 3-5 minutes until the vegetables are tender-crisp. Add the garlic, oregano, salt, and pepper, and continue to cook for another 60 seconds. Remove from heat and transfer to a large bowl.
- Once the freekeh is cooked, drain off any excess liquid and add the grains to the onion-zucchini mixture. Add the olives, tomatoes, pine nuts, and feta to the bowl. Toss well to combine.
- Slice the bell peppers in half vertically, remove the seeds and membranes, then rub the outside of each pepper with a bit of olive oil. Arrange a baking rack on top of a rimmed baking sheet. Place the oiled peppers open-side-up on the baking rack.
- Generously stuff each pepper with the freekeh mixture. Cover the entire pan with foil, then bake for 30 minutes. Remove the foil and bake for an additional 15 minutes, uncovered. Serve warm.
NOTES
Nutrition
These turned out perfect, they were crunchy and sweet, just like I hoped.
I still have never made freekah! But these looks so good, I think it’s time to try it. I love the addition of pine nuts, too!
You definitely need to give it a try! It will become a regular pantry staple 🙂