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Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and health benefits. Rooted in the diverse cultures of countries bordering the Mediterranean Sea, this cuisine emphasizes the use of vegetables, whole grains, legumes, and healthy fats, making it not only delicious but also nutritious. Research has shown that a Mediterranean diet can help reduce the risk of heart disease, promote weight loss, and improve overall health, thanks to its rich content of antioxidants, vitamins, and healthy fats.

Mediterranean Quinoa Stuffed Peppers

Discover the vibrant flavors of Mediterranean cuisine with these delicious Quinoa Stuffed Peppers. Packed with protein, fiber, and essential nutrients, this colorful dish features bell peppers stuffed with a savory blend of quinoa, chickpeas, and fresh herbs. Not only does it look stunning on your plate, but it's also a healthy option for vegetarians or anyone looking to boost their diet. Perfect for meal prep or as a show-stopping main course, these stuffed peppers are a must-try!
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Ingredients
  

4 large bell peppers (any color)

1 cup quinoa, rinsed

2 cups vegetable broth

1 cup cherry tomatoes, halved

1 cup canned chickpeas, drained and rinsed

1 small red onion, diced

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 cup crumbled feta cheese (optional)

1/4 cup fresh parsley, chopped

Juice of 1 lemon

Olive oil, for drizzling

Instructions
 

Preheat the Oven: Preheat your oven to 375°F (190°C).

    Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and absorbs all the liquid. Remove from heat and let it sit covered for 5 minutes.

      Prepare the Peppers: While the quinoa cooks, cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside with olive oil and place them upright in a baking dish.

        Sauté the Aromatics: In a skillet over medium heat, add a little olive oil. Sauté the diced red onion and minced garlic for about 2-3 minutes, until the onion becomes translucent.

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

            Stuff the Peppers: Carefully fill each bell pepper with the quinoa mixture, packing it down gently but not too tightly. Drizzle a little olive oil on top of each pepper.

              Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. Then remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and slightly caramelized on top.

                Serve: Remove from the oven and let the stuffed peppers cool for a few minutes. Garnish with extra parsley if desired and serve warm.

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