Quinoa Stuffed Peppers

These quinoa stuffed peppers are red pepper halves roasted until sweet, then filled with a Mediterranean-style mix of quinoa, chickpeas, cherry tomatoes, red onion, olives, feta, lemon and fresh herbs. They’re vegetarian, high in fiber and filling enough for a main meal, and they take about 50 minutes from start to finish. The recipe serves 4, with two pepper halves each.

• Serves: 4 (two pepper halves each)
• Prep time: 20 minutes
• Cook time: 30 to 35 minutes
• Total time: about 50 minutes

Ingredients

Peppers

• 4 large red bell peppers, about 150 to 180 g (5 to 6 oz) each
• 1 tablespoon olive oil

Filling

• 150 g (¾ cup) quinoa
• 300 ml (1¼ cups) water
• 1 can (400 g / 14 oz) chickpeas, drained and rinsed (about 240 g drained)
• 200 g (7 oz) cherry tomatoes, quartered
• ½ small red onion (about 80 g), finely chopped
• 2 garlic cloves, finely chopped
• 40 g (about 12) black or kalamata olives, pitted and chopped
• A large handful of fresh parsley (about 15 g), chopped
• 2 tablespoons chopped fresh mint (optional)
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• Zest of 1 lemon and 2 tablespoons lemon juice
• ¼ teaspoon salt and black pepper
• 100 g (3½ oz) feta, crumbled

Method

1. Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven.
2. Cut the peppers in half lengthwise through the stem, and remove the seeds and white ribs. Keeping the stem on each half helps it hold its shape.
3. Put the halves cut side up in a baking dish, brush with 1 tablespoon of oil, and roast for 15 minutes, until they start to soften.
4. Meanwhile, rinse the quinoa in a sieve under cold water for 30 seconds, unless the pack says it’s prewashed. This removes its slightly bitter natural coating.
5. Put the quinoa and water in a pan, bring to a boil, then cover and simmer gently for 12 to 15 minutes, until the water is absorbed and the grains show a small white spiral. Take it off the heat and leave it covered for 5 minutes, then fluff it with a fork.
6. Warm the remaining oil in a frying pan and cook the onion and garlic for 3 to 4 minutes until softened. Stir in the cumin for 30 seconds.
7. In a large bowl, mix the quinoa, chickpeas, onion mixture, tomatoes, olives, herbs, lemon zest and juice. Season with salt and pepper, then fold in two-thirds of the feta.
8. Fill the roasted pepper halves generously, pressing the filling down lightly. Scatter the rest of the feta on top.
9. Bake for 15 to 20 minutes, until the peppers are tender when pierced with a knife and the feta is lightly golden.
10. Rest for 5 minutes, then finish with more herbs and a squeeze of lemon.

Tips

• Choose peppers that sit flat. Red, yellow and orange peppers are sweeter than green ones.
• Don’t skip roasting the empty peppers first. Raw peppers stay crunchy under a filling that only needs warming through.
• Season the filling well before you fill the peppers. Taste it: it should be bright and lemony.
• Cook the quinoa ahead. Leftover cooked quinoa from the fridge works well.

Swaps and variations

• Vegan: leave out the feta and add toasted pine nuts or a drizzle of tahini.
• Different grains: bulgur wheat, couscous or brown rice work instead of quinoa. Quinoa is naturally gluten-free; bulgur and couscous aren’t.
• More protein: add 200 g of cooked chicken or a second can of chickpeas or white beans.
• Spiced: swap the cumin for smoked paprika and add a pinch of chili flakes.
• Cheesy: top with grated mozzarella instead of feta for a melted top.

Nutrition per serving (estimate)

One serving is two filled pepper halves. These figures were calculated from USDA FoodData Central values for red peppers, uncooked quinoa, canned chickpeas (drained and rinsed), tomatoes, onion, garlic, feta, ripe olives, parsley, lemon juice, olive oil, cumin and salt.

Each serving has about 11 g of fiber, more than a third of the 30 g a day the NHS recommends for adults, thanks to the chickpeas, quinoa and peppers. Red peppers are also very high in vitamin C. Our guide to vitamin C foods lists them near the top.

Most of the sodium comes from the feta, olives and chickpeas. To lower it, rinse the chickpeas well, use 60 g of feta and skip the added salt.

Contains: milk (feta).

Storage and reheating

Cool leftovers quickly, cover, and keep them in the fridge for up to 3 to 4 days, as the USDA advises. Reheat in the oven at 180°C (350°F) for 15 to 20 minutes, or in the microwave, until steaming hot. The filling also tastes good cold as a quinoa salad.

To prepare ahead, make the filling up to a day in advance and keep it in the fridge, then fill and bake the peppers when you need them, adding 5 minutes to the baking time.

What to serve with them

• A crisp green salad or our strawberry arugula salad.
• Warm whole grain pita bread.
• Plain Greek yogurt mixed with garlic and lemon.
• A bowl of hummus with vegetable sticks.

Common questions

Can I make these in an air fryer?

Yes. Air fry the empty halves at 180°C (350°F) for 8 minutes, then fill and cook for another 8 to 10 minutes, in batches if needed.

Can I freeze stuffed peppers?

You can, although the peppers soften a little. Freeze baked peppers without the feta topping for up to 3 months, thaw overnight in the fridge, then reheat until steaming hot.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.