Looking for a simple, homely, and delicious vegetarian dish to share with the whole family? Then my Mediterranean stuffed peppers will fit the bill…
Are you on the hunt for a simple, home-cooked meal, that’s easy to make, cheap, and feeds the five-thousands? Then my vegetarian Mediterranean stuffed peppers are the choice for you.
Mediterranean stuffed peppers are so simple to make, but are also really healthy and packed full of goodness, if done right. My recipe for this med-delight is completely vegetarian, but doesn’t skimp out on flavour. It’s a comforting and warming dish, perfect for both summer and winter, so why not give it a go?
Mediterranean Stuffed Peppers Ingredients
Serves 5-6, Cooking time 30 to 45 minutes
- 4 assorted bell peppers
- 3 tsb olive oil
- Salt and pepper to taste
The Pepper Stuffing
- 280g couscous (70g per person)
- 2 red onions
- 1 pack cherry/baby plum tomatoes
- 1 jar black olives
- 1 pack feta cheese
- 2 tbsp virgin olive oil
- Salt and pepper to taste
- 5 tbsp sour cream
- 1 handful mint
- 1 handful parsley
- 1 handful coriander
- 1 whole red chilli
- Half lemon (juice only)
- Olive oil to thicken
- Salt and pepper to taste
You will need:
- Chopping board
- Baking tray
- Large mixing bowl
- Large plate (to cover the mixing bowl)
How to Make Vegetarian Mediterranean Stuffed Peppers
1. Preheat the oven to 200°C fan, or 180°C normal oven.
2. Wash your peppers in cold water.
3. Chop each pepper in half, horizontally, and remove the insides.
4. Place each of the pepper halves on a tinfoiled baking tray (to minimise mess), and season with the olive oil, salt and pepper.
5. Place in the oven for around 20 minutes, or until their structure has started to wilt.
6. Whilst the peppers are in the oven, boil the kettle (filled to the max), and measure out your couscous into a large mixing bowl.
7. Once the kettle is boiled, cover the couscous in water so that there’s around 2 inches of water above the couscous.
8. Season with a pinch or two of salt.
9. Cover the bowl with your large plate so that the couscous steams. Check on this every so often, fluffing it up with a fork when it’s absorbed all the water. Add more water bit by bit, if it’s not quite ready, and leave it to steam once more. You’ll know it’s ready if the crunch has gone from the middle.
10. Peel and chop the onion. To do this, cut it onion in half down the middle, place the flat side onto the chopping board, and then slice vertically into 1/2 cm slices. Then, dice it from the bottom of the onion upwards, into small chunks. For images to show you how to dice properly, head here.
11. Quarter the tomatoes and the olives.
12. Crumble the feta.
13. Once the couscous is ready, add all of these ingredients into the mixing bowl with it, along with the olive oil and seasoning, and mix thoroughly.
14. By now, your peppers will probably have been in the oven for long enough, so remove them and leave to cool for five minutes. We don’t want to cool them completely; we just want to ensure they’re cool enough to handle.
15. Once cool enough to handle, fill as much of the couscous mixture into the peppers as possible. Go crazy! Then pop them back in the oven for another five minutes.
16. Meanwhile, it’s time to make the sauce. It’s as simple as adding all the ingredients into a blender, and blitzing it up. The sauce will be pretty runny, but this is perfect, as it soaks into the couscous really nicely.
17. Take the stuffed peppers out of the oven, add two or three to your plate, and add some more of the stuffing onto the side of your plate, if you fancy.
How to Dish Up the Servings of Your Mediterranean Stuffed Peppers
This meal provides a lot of food, and it’s likely that you’ll have a lot of the stuffing mixture leftover. Not to worry, though, as this is perfect to add to the side of your stuffed peppers, or as a light lunch all on it’s own.
My recommendations would be to either have two pepper halves with a side of stuffing, or three peppers on their own, as a substantial meal. This was the perfect amount for me, and lasted me between five and six meal portions, overall.
Naturally, if you don’t want to be feeding that many people, halve the stuffing mixture, and you should have enough for eight stuffed pepper halves. This will then feed between three to four people.
Alternative Ingredient Ideas
We all have different likes, dislikes, and dietary requirements. Although this recipe is vegetarian, there are certainly ways you could mix it up to match your own tastes:
- I’ve used a lot of onion in my stuffing, but if you’re not a fan of onions, you could use spring onions instead. Or, you could just use one less onion; it’s really just there for flavouring.
- Similarly, you can add or remove any vegetables you want into the stuffing; whatever you like best, just toss it in!
- I’ve added a whole chilli into my sauce, but this does make it very spicy, so be careful with how much you use here.
- I’ve also added a lot of herbs into the sauce, making it very herby and fresh. However, if you’re not a fan of herbs, feel free to add less, or mix-and-match with your favourite greens instead.
What to Do With Your Leftovers
The leftovers of this dish can be heated in the microwave really easily. Just grab a portion, and heat it for around three to four minutes, or until piping hot. Be sure to check the middle of the peppers to see if it’s heated all the way through before consuming. Once heated, dish up and drizzle the dressing on, and it’ll be as good as the first time you cooked it.
Ready to Cook?
I hope this vegetarian recipe has kick-started your imagination, and given you some inspiration to change up your weekly meal plans. Eating sustainably doesn’t have to be boring; you can enjoy vibrant meals every day with just a bit of extra thought.
If you’re inspired to try this recipe out, let me know how it goes in the comments down below. I’d also love to see your recreations on Instagram, so tag me @joannajournals97. Or, if you have any suggestions for ways to improve my recipe, leave them in the comments below. All ideas and thoughts are welcome!