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The Mediterranean diet is more than just a way of eating; it is a lifestyle that emphasizes fresh, seasonal ingredients, often found in the coastal regions of countries like Greece, Italy, and Spain. It champions the use of whole grains, fruits, vegetables, legumes, nuts, and healthy fats, particularly olive oil. Fish and poultry are consumed in moderation, while red meats and sweets are reserved for special occasions. This balanced approach not only nourishes the body but also enhances the overall dining experience through its focus on flavor and freshness.

Mediterranean Quinoa Stuffed Peppers

Discover the vibrant flavors of Mediterranean cuisine with these Mediterranean Quinoa Stuffed Peppers. This wholesome dish combines nutrient-rich quinoa, fresh vegetables, and aromatic herbs, making it a feast for both your palate and your health. Perfect for vegetarians and health enthusiasts alike, these stuffed peppers are visually stunning and easy to prepare. Embrace the rich traditions of the Mediterranean diet while enjoying a meal that nourishes your body and delights your senses.
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Ingredients
  

4 large bell peppers (any color you prefer)

1 cup quinoa, thoroughly rinsed

2 cups vegetable broth (or water)

1 cup cherry tomatoes, halved

1 cup cooked chickpeas (or one 15 oz can, drained and rinsed)

1/2 cup red onion, finely diced

1/2 cup Kalamata olives, pitted and chopped

1/2 cup feta cheese, crumbled (optional for a vegan version)

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon red pepper flakes (adjust based on your spice preference)

2 tablespoons olive oil

Salt and pepper to taste

Fresh parsley or basil, for garnish

Instructions
 

Preheat the Oven: Start by preheating your oven to 375°F (190°C). Prepare a baking dish by lightly greasing it or lining it with parchment paper.

    Cook the Quinoa: In a medium saucepan, add the rinsed quinoa and vegetable broth (or water). Bring the mixture to a boil over medium-high heat, then reduce the heat to low. Cover the pot and let it simmer for about 15 minutes, or until the quinoa is fluffy and all the liquid has been absorbed. Once cooked, remove it from the heat and let it sit, covered, for another 5 minutes. Afterward, fluff the quinoa with a fork.

      Prepare the Peppers: While the quinoa is cooking, carefully cut the tops off the bell peppers and remove the seeds and membranes inside. If needed, you can trim the bottoms slightly to help them stand upright. Place the peppers cut-side up in the prepared baking dish.

        Make the Filling: In a large mixing bowl, combine the cooked quinoa with cherry tomatoes, chickpeas, diced red onion, chopped olives, minced garlic, dried oregano, ground cumin, red pepper flakes, olive oil, and season with salt and pepper. Mix everything together until well combined.

          Stuff the Peppers: Take the quinoa mixture and evenly spoon it into each bell pepper, packing the filling gently but firmly to ensure they are filled to the brim. If desired, sprinkle crumbled feta cheese over the top of the filling in each pepper.

            Bake: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 30 minutes, then remove the foil and continue baking for an additional 10-15 minutes. The peppers should be tender and have slightly charred edges when done.

              Garnish and Serve: Remove the stuffed peppers from the oven and allow them to cool for a few minutes before serving. Garnish with freshly chopped parsley or basil for a burst of color and flavor. Enjoy your scrumptious Mediterranean Quinoa Stuffed Peppers!

                Prep Time, Total Time, Servings: 15 min | 55 min | 4 servings