Mediterranean Stuffed Peppers – Bright, Fresh, And Satisfying

Mediterranean stuffed peppers bring sunny flavors to your table with little fuss. Tender bell peppers get filled with a herby mix of rice, chickpeas, olives, and tomatoes, then baked until fragrant and cozy. Each bite is colorful, savory, and just the right amount of hearty.

This is the kind of dish that works for a simple weeknight dinner but also feels special enough for guests. It’s flexible, budget-friendly, and a great way to pack in vegetables without skimping on taste.

What Makes This Recipe So Good

• Balanced and bright flavors: Briny olives, tangy lemon, juicy tomatoes, and fresh herbs make every bite pop.
• Protein-rich and filling: Chickpeas and feta bring satisfying protein, while rice adds comfort and structure.
• Meal-prep friendly: Stuff the peppers ahead of time and bake when you’re ready, or reheat for easy lunches.
• Flexible: Swap in quinoa, add ground turkey, or make it fully vegan—this recipe adapts to what you have.
• One-pan bake: Once the filling is mixed, the oven does the rest. Minimal mess, big payoff.

Ingredients

• 6 medium bell peppers (any color), tops sliced off and seeds removed
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 cup uncooked long-grain rice (or 3 cups cooked rice)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved (or 1 cup canned diced tomatoes, drained)
• 1/2 cup Kalamata olives, pitted and chopped
• 1/2 cup crumbled feta cheese (plus extra for topping)
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint (optional but lovely)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Zest of 1 lemon and 2 tablespoons lemon juice
• 1/2 cup vegetable broth (or chicken broth)
• Salt and black pepper, to taste
• Optional garnish: more parsley, a drizzle of olive oil, and lemon wedges

Instructions

1. Preheat the oven to 375°F (190°C).

   Lightly oil a baking dish that fits all the peppers snugly.
2. Prep the peppers. Slice off the tops, remove the seeds and membranes, and season the insides with a pinch of salt. Set aside.
3. Cook the rice if starting from uncooked.

   Use your preferred method. You’ll need about 3 cups cooked. Fluff and let it cool slightly.

4. Make the filling.

   Warm 2 tablespoons olive oil in a skillet over medium heat. Add onion with a pinch of salt and cook until soft and translucent, about 5 minutes.

5. Add garlic, oregano, and cumin. Stir 30 seconds until fragrant, then remove from heat.
6. In a large bowl, combine cooked rice, sautéed onions and garlic, chickpeas, cherry tomatoes, olives, feta, parsley, mint, lemon zest, and lemon juice.

   Season with salt and pepper. Taste and adjust acidity or salt as needed.
7. Stuff the peppers generously with the filling. Pack lightly so the grains stay fluffy, but fill to the top.
8. Arrange peppers upright in the baking dish.

   Pour the broth into the bottom of the dish and drizzle the peppers with a little olive oil.

9. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake another 10–15 minutes, until peppers are tender and the tops are lightly golden.
10. Finish and serve. Top with extra feta, more parsley, and a final squeeze of lemon.

    Serve warm with a simple green salad or crusty bread.

Storage Instructions

• Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat in the oven at 325°F (165°C) until warmed through, or microwave in 60–90 second bursts.
• Freezer: Freeze baked and cooled stuffed peppers in a freezer-safe container for up to 2 months. Thaw overnight in the fridge, then reheat, covered, at 350°F (175°C) for 20–25 minutes.
• Make-ahead: Assemble stuffed peppers up to 24 hours in advance.

  Keep covered in the fridge. Add broth to the baking dish right before baking.

Benefits of This Recipe

• Nutrient-dense: You get fiber from peppers, rice, and chickpeas, plus healthy fats from olive oil and olives.
• Customizable for diets: Easy to make vegetarian or vegan. Swap grains, change the cheese, or add lean protein.
• Balanced meal in one: Carbs, protein, and fats all in one dish, with plenty of vegetables and herbs for freshness.
• Great for leftovers: Flavors deepen overnight, making it ideal for lunches and busy weeks.

Common Mistakes to Avoid

• Under-seasoning the filling: Rice and chickpeas need bold flavors.

  Taste and adjust salt, lemon, and herbs before stuffing.

• Overpacking the peppers: Tightly packed filling gets dense. Spoon it in lightly so it stays fluffy.
• Skipping the broth: The liquid steams the peppers and keeps the filling moist. Don’t omit it.
• Using undercooked rice: If your rice is still firm, it won’t soften much in the oven.

  Start with fully cooked rice.

• Baking uncovered the whole time: Without an initial cover, the peppers can dry out before they’re tender.

Alternatives

• Grain swaps: Use quinoa, farro, couscous, or cauliflower rice. Adjust broth and baking time as needed—cauliflower rice needs less liquid.
• Protein options: Brown some ground turkey, lamb, or beef with the onions. Or add chopped cooked chicken or canned tuna for a quick boost.
• Cheese variations: Try goat cheese or grated halloumi.

  For dairy-free, use a vegan feta or skip the cheese and add toasted pine nuts.
• Veggie add-ins: Fold in chopped spinach, roasted eggplant, zucchini, or sun-dried tomatoes for extra layers of flavor.
• Spice it up: Add red pepper flakes, smoked paprika, or a spoon of harissa for heat and depth.

FAQ

Can I make these vegan?

Yes. Skip the feta or use a plant-based alternative. Add a handful of toasted pine nuts or extra chickpeas for more richness.

Do I need to pre-cook the peppers?

No.

Baking them covered with a little broth in the dish softens them nicely. If you prefer extra tender peppers, par-bake empty shells for 10 minutes first.

What kind of rice works best?

Long-grain white rice keeps the filling light and separate. Brown rice works too, but cook it fully beforehand and expect a heartier texture.

Can I use jarred roasted peppers?

You can, but they’re softer and won’t stand upright.

Lay them flat in layers, lasagna-style, and spoon the filling between the pepper halves.

How do I prevent soggy filling?

Drain tomatoes well, don’t overdo the broth, and avoid overpacking. Bake covered first, then uncover to evaporate excess moisture and brown the tops.

What should I serve with stuffed peppers?

A crisp cucumber salad, tzatziki, or a simple arugula salad pairs well. Warm pita or crusty bread makes it a complete meal.

Can I make the filling a day ahead?

Yes.

Mix the filling and store it in the fridge. Stuff the peppers right before baking for the best texture.

In Conclusion

Mediterranean stuffed peppers are proof that simple ingredients can deliver big flavor. They’re bright, savory, and endlessly adaptable, perfect for both casual dinners and make-ahead meals.

With fresh herbs, lemon, olives, and just the right amount of comfort, this recipe easily earns a place in your weekly rotation. Keep it as written or tailor it to what you have—either way, you’ll end up with a dish that feels generous, wholesome, and genuinely delicious.