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Mediterranean cuisine is celebrated not only for its rich flavors but also for its numerous health benefits. Characterized by an abundance of fresh vegetables, whole grains, lean proteins, and healthy fats, this approach to cooking emphasizes balance and nutrition. The Mediterranean diet is often associated with improved heart health, weight management, and overall wellness due to its focus on whole, unprocessed foods.

Mediterranean Quinoa Stuffed Peppers

Discover the vibrant flavors of the Mediterranean with this delicious Quinoa Stuffed Peppers recipe. Filled with protein-packed quinoa, chickpeas, and fresh vegetables, each pepper is a feast for the eyes and palate. This nutritious dish is easy to customize, making it perfect for lunch, dinner, or meal prep. With its health benefits and delightful taste, Mediterranean Quinoa Stuffed Peppers are a fantastic addition to your culinary repertoire. Enjoy a wholesome meal that is both satisfying and good for you!
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Ingredients
  

4 large bell peppers (any color)

1 cup quinoa, thoroughly rinsed

2 cups vegetable broth

1 cup cherry tomatoes, halved

1 cup canned chickpeas, drained and rinsed

1 small red onion, finely diced

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 cup crumbled feta cheese (optional)

1/4 cup fresh parsley, finely chopped

Juice of 1 lemon

Olive oil, for drizzling

Instructions
 

Preheat the Oven: Start by preheating your oven to 375°F (190°C) to ensure it's hot and ready for baking.

    Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with the vegetable broth and bring it to a boil over medium-high heat. Once boiling, lower the heat to a simmer, cover, and let it cook for about 15 minutes or until the quinoa has absorbed the broth and is fluffy. Remove from heat and let it sit, still covered, for 5 minutes to steam.

      Prepare the Peppers: While the quinoa is cooking, take each bell pepper and cut off the top, removing the seeds and inner membranes. Lightly brush the outer surface of each pepper with olive oil and arrange them upright in a baking dish.

        Sauté the Aromatics: In a skillet, heat a drizzle of olive oil over medium heat. Add the diced red onion and minced garlic, sautéing for 2-3 minutes until the onion turns translucent and fragrant.

          Mix the Filling: In a large mixing bowl, combine the cooked quinoa, sautéed onion and garlic, halved cherry tomatoes, chickpeas, oregano, basil, cumin, salt, black pepper, crumbled feta cheese (if using), chopped parsley, and fresh lemon juice. Stir the mixture gently until all the ingredients are well combined.

            Stuff the Peppers: Take a spoonful of the quinoa mixture and carefully stuff each bell pepper, packing the filling down gently without overstuffing. Drizzle a little olive oil over the top of each filled pepper for added flavor.

              Bake: Cover the baking dish with aluminum foil to trap moisture, and place it in the preheated oven. Bake for 25 minutes, then remove the foil and continue baking for an additional 10-15 minutes, or until the peppers are tender and the filling is slightly browned.

                Serve: Once done, remove the stuffed peppers from the oven and allow them to cool for a few minutes. For an extra touch, garnish with more fresh parsley before serving them warm.

                  Prep Time: 15 minutes | Total Time: 1 hour | Servings: 4

                    - Presentation Tips: Serve the stuffed peppers on a large platter, garnished with additional lemon wedges and a sprinkle of parsley. This adds a vibrant touch and enhances the dish's Mediterranean flair!