Mediterranean Pan-Mediterranean (adaptable across regions)
Stuffed Bell Peppers, Dolma Biber, Peperoni Ripieni
Sweet bell peppers are lovingly filled with a savory blend of rice, herbs, and spices, then roasted until perfectly tender. Bright tomato and herb notes elevate the dish, turning humble ingredients into a vibrant feast. It’s the kind of homey, joyous meal that brings people together.
Above values do not change with any serving size changes you make below
| 4 large sweet pepper (mixed colors) |
| 200 g / 7 oz/1 cup quinua or rice |
| 400 g / 14 oz garbanzo bean, drained |
| 1 courgette (zucchini), diced |
| 1 purple onion, diced |
| 2 cloves garlic, minced |
| 200 g / 7 oz baby tomato, halved |
| 100 g / 3.5 oz feta or vegan cheese, crumbled |
| 3 tbsp olive oil (45 ml / 1.5 fl oz) |
| 1 tsp dried oregano |
| ½ tsp smoked paprika |
1 Preheat oven: to 190°C/375°F.
2 Prep peppers: Cut tops off peppers, remove seeds and membranes. Save tops. If peppers don't stand upright, slice tiny bit off bottoms (without creating holes).
3 Cook grain: Cook quinoa or rice according to package directions until just tender.
4 Sauté vegetables: Heat 2 tbsp olive oil in pan. Sauté onion 3 mins. Add zucchini and garlic, cook 5 mins. Add tomatoes, cook 2 mins.
5 Make filling: In large bowl, combine cooked grain, sautéed vegetables, chickpeas, oregano, paprika, half the cheese, salt, and pepper.
6 Stuff peppers: Fill each pepper with mixture, pressing down gently. Top with remaining cheese. Place pepper tops back on.
7 Bake: Arrange in baking dish. Drizzle with remaining olive oil. Add 100ml water to dish bottom. Cover with foil. Bake 30 mins.
8 Finish: Remove foil, bake 15 mins more until peppers are tender and tops golden. Garnish with basil.
Peppers are extremely high in vitamin C.
Quinoa provides complete protein and fiber.
Chickpeas add additional protein and iron.
Olive oil offers monounsaturated fats.
Very colorful indicating variety of antioxidants.
Naturally gluten-free when using quinoa.
Balanced vegetarian meal.
Nutritional information is provided as a general guide only. Values may vary and should not replace professional medical or dietary advice.
Mediterranean stuffed peppers are a vibrant mix of rice, herbs, and optional meat, baked until tender. The combination of textures and bright flavours makes them a visually appealing, wholesome meal.
Serve with a dollop of yoghurt or a light salad for a complete, satisfying dinner.
Pan-Mediterranean cuisine represents portable, adaptable dishes and techniques that transcended regional boundaries through trade, migration, and shared climate conditions.
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