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Mediterranean cuisine has long been celebrated not only for its robust flavors but also for its numerous health benefits. This culinary tradition is rooted in the dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Central to this diet is an abundance of fresh vegetables, whole grains, legumes, lean proteins, and healthy fats, which have been linked to improved heart health, weight management, and overall well-being.

Vibrant Mediterranean Stuffed Peppers

Discover the vibrant flavors of Mediterranean cuisine with these deliciously nutritious stuffed peppers. Bursting with colors and made from wholesome ingredients like quinoa, chickpeas, and fresh vegetables, they offer a satisfying meal perfect for lunch or dinner. Packed with vitamins and rich in taste, these stuffed peppers not only enhance your meal presentation but also support heart health and overall well-being. Embrace the joys of cooking with this healthy, customizable dish that everyone will love!
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Ingredients
  

4 large bell peppers (red, yellow, or orange)

1 cup quinoa (rinsed and drained)

2 cups vegetable broth (or water)

1 cup chickpeas (cooked or canned, drained and rinsed)

1 medium zucchini (diced)

1 cup cherry tomatoes (halved)

1 small red onion (finely chopped)

2 cloves garlic (minced)

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red pepper flakes (optional)

Salt and black pepper to taste

½ cup feta cheese (crumbled)

¼ cup black olives (sliced)

¼ cup fresh parsley (chopped)

2 tablespoons olive oil

Juice of 1 lemon

Instructions
 

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

    Prepare the Quinoa: In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

      Sauté Vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped red onion and garlic, sautéing until the onion becomes translucent (about 3-4 minutes). Add diced zucchini and continue to cook for another 5 minutes, stirring occasionally.

        Mix the Filling: In a large bowl, combine the cooked quinoa, sautéed vegetables, chickpeas, halved cherry tomatoes, oregano, basil, red pepper flakes (if using), salt, black pepper, crumbled feta cheese, sliced olives, and lemon juice. Stir well to combine all ingredients thoroughly.

          Prepare Bell Peppers: Slice the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.

            Stuff the Peppers: Generously fill each bell pepper with the quinoa and vegetable mixture. Press down gently to pack the filling.

              Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and slightly charred.

                Garnish and Serve: Once out of the oven, let the stuffed peppers cool for a few minutes. Garnish with fresh parsley before serving.

                  Enjoy this colorful and nutritious dish warm, bursting with Mediterranean flavors that make it a perfect and healthy meal for any occasion!

                    Prep Time, Total Time, Servings: 20 minutes | 50 minutes | 4 servings