MEDITERRANEAN STUFFED PEPPERS

Vegan

These Mediterranean stuffed peppers with quinoa and beans are delicious topped with your favorite dairy-free feta for an outstanding meal.

MEDITERRANEAN STUFFED PEPPERS

These delicious, vegan stuffed peppers are hearty, satisfying and perfect for a healthy main or side dish.
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Prep Time 25 mins
Cook Time 30 mins
Total Time 1 hr
Servings 4

Ingredients
  

  • 4 large assorted color bell peppers halved lengthwise and seeds removed
  • 1 cup uncooked quinoa rinsed and drained (170 g)
  • 2 cups vegetable broth 500 mL
  • 1 tablespoon extra virgin olive oil 15 g
  • 1 small red onion diced
  • 3 cloves garlic minced (12 g)
  • 2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 15 0 z can diced tomatoes
  • 2 tablespoons tomato paste 40 g
  • 15 oz can cannellini beans drained and rinsed
  • 1/2 cup pitted and chopped kalamata olives 90 g
  • 2 tbsp lemon juice
  • 2 tsp fresh lemon zest
  • 2 ounces dairy-free feta crumbled (1/3 cup, 56 g)
  • 1/2 cup packed fresh-leaf parsley minced and divided (20 g)
  • 1/4 cup chopped walnuts 28 g

Instructions
 

  • Preheat oven to 350°F and grease a large baking dish or baking sheet with cooking spray or oil. Arrange the peppers in the baking dish and set aside.
  • Place the quinoa and vegetable broth in a medium sauce pot. Bring to a boil then stir, reduce to a simmer, cover and cook until liquid is fully absorbed, about 15 minutes. Remove the lid and fluff with a fork.
  • Meanwhile, add the olive oil to a large skillet over medium heat.
  • Once hot, add the onion and sauté for 3 minutes until slightly softened.
  • Add the garlic and spices to the skillet, stir and cook until fragrant, about 1 minute.
  • Add the diced tomatoes and tomato paste, stir to combine and cook an additional 3-5 minutes until most of the liquid from the diced tomatoes is cooked off.
  • Turn off the heat and set aside.
  • Place the cannellini beans, olives, lemon zest, lemon juice, feta and ¾ of the minced parsley in a large bowl.
  • Add the mixture from the skillet and the cooked quinoa. Mix until full combined. Taste and season with salt and pepper.
  • Spoon the mixture into the halved peppers and place on the prepared baking dish.
  • Cover the dish loosely with aluminum foil and bake for 25 to 35 minutes depending on how crisp you like the peppers.
  • Remove from the oven, top the chopped walnuts, reserved minced parsley and additional crumbled vegan feta, if desired.

Notes

Refrigerate peppers in an airtight container for up to 4 days. Reheat leftovers in a baking dish in the oven at 350F. Freeze them in a freezer-safe container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
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