Mediterranean Chickpea Stuffed Peppers

Name: Mediterranean Chickpea Stuffed Peppers
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 large bell peppers; 1 can chickpeas, drained and rinsed; 1 cup cooked quinoa; 1 small onion, diced; 2 cloves garlic, minced; 1 cup diced tomatoes (fresh or canned); 1 tsp cumin; 1 tsp paprika; Salt and pepper to taste; 1/4 cup chopped fresh parsley; 1/2 cup feta cheese (optional)

Highlighted under: Heritage Food

We absolutely love these Mediterranean Chickpea Stuffed Peppers! Each bite is a burst of flavors from fresh vegetables, herbs, and spices that come together effortlessly. I enjoy making this dish because it’s not only simple to prepare but also nourishing and satisfying, perfect for a weeknight dinner or a casual gathering. The vibrant colors and textures of the filling are as pleasing to the eye as they are to the palate, giving us the comfort food we crave with a healthy twist.

Created by

Cleo Winter

Last updated on 2026-01-15T16:34:36.187Z

When I first made these Mediterranean Chickpea Stuffed Peppers, I was amazed at how easy it was to create such a colorful and nutrient-dense meal. The combination of chickpeas, quinoa, and spices results in a hearty filling that leaves you satisfied without feeling heavy. I've experimented with various herbs and spices, but find that a sprinkle of cumin takes the flavors to the next level.

One tip I always stick to is roasting the bell peppers before stuffing them. This not only enhances their sweetness but also gives the dish a lovely texture. Serve them with a dollop of yogurt or a sprinkle of feta cheese for a delightful creaminess that rounds out the dish beautifully.

        Why You Will Love This Recipe
        A healthy and filling vegetarian option for any meal.
Bursting with Mediterranean flavors that transport your taste buds.
Customizable to fit your flavor preferences and dietary needs.

      

Choosing the Right Peppers

For these stuffed peppers, opt for large, sturdy bell peppers that can hold their shape while being baked. Red, yellow, or orange varieties are sweeter and more flavorful than green peppers, which can be more bitter. Make sure to choose peppers that are firm and unblemished; any soft spots can indicate spoilage. If you want extra flavor, consider roasting the peppers for a few minutes before stuffing them to enhance their sweetness and add a slight char.

When preparing the peppers, after cutting off the tops, consider using a small spoon or melon baller to scoop out the seeds and membranes more efficiently. This helps ensure a clean cavity for the filling and allows for better even cooking. If you're making these for a gathering, a mix of different colored peppers makes for a visually stunning dish that can impress your guests!

Making the Filling Perfect

A key component of this recipe is the chickpea filling. Chickpeas not only add protein but also provide a creamy texture that complement the crunchy peppers. When sautéing the onions and garlic, aim for a translucence, which usually takes about 3-4 minutes over medium heat. This step is crucial for developing the flavor base of your filling; undercooked onions can taste sharp and overpower the other ingredients.

If you're looking to vary the flavor profile, consider adding a pinch of crushed red pepper flakes to the filling for a bit of heat or a tablespoon of balsamic vinegar for depth. To keep this dish entirely plant-based, skip the feta cheese or substitute with a dairy-free cheese alternative that melts well. This way, the flavors remain vibrant without sacrificing any of the comforting qualities of the dish.

Serving and Storing Leftovers

Once your Mediterranean Chickpea Stuffed Peppers are baked and garnished with fresh parsley, they can be served as a standalone dish or paired with a side salad for added crunch. They also make for an excellent meal prep option, as they keep well in the refrigerator for up to 3-4 days. Just ensure that they are cooled completely before storing them in an airtight container, which helps maintain their flavor and texture.

If you have leftovers and are wondering about reheating, you can easily warm them in the microwave for about 2-3 minutes or in the oven at 350°F (175°C) until heated through. Be cautious not to overheat them, as this can lead to mushiness. If you plan to freeze the stuffed peppers, wrap them tightly in plastic wrap and then aluminum foil, and they can last for up to 3 months. Just thaw them overnight in the fridge before reheating for best quality.

Ingredients

Gather these fresh ingredients to make the filling flavorful and nutritious.

For the Stuffed Peppers

4 large bell peppers
1 can chickpeas, drained and rinsed
1 cup cooked quinoa
1 small onion, diced
2 cloves garlic, minced
1 cup diced tomatoes (fresh or canned)
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
1/4 cup chopped fresh parsley
1/2 cup feta cheese (optional)

Mix the ingredients well and prepare to stuff the peppers!

Instructions

Follow these simple steps to make your Mediterranean Chickpea Stuffed Peppers.

Prepare the Peppers

Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.

Make the Filling

In a skillet, sauté the onion and garlic until fragrant. Add the chickpeas, cooked quinoa, diced tomatoes, cumin, paprika, salt, and pepper. Mix well and cook for about 5 minutes to allow the flavors to meld.

Stuff the Peppers

Spoon the chickpea filling evenly into each pepper. If using, sprinkle feta cheese on top.

Bake

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes, or until the peppers are tender.

Serve

Garnish with fresh parsley and enjoy your delicious Mediterranean Chickpea Stuffed Peppers!

Feel free to serve these with a side salad for a complete meal!

Pro Tips

For a spicy kick, add some red pepper flakes to the filling. You can also swap out quinoa for couscous or rice, depending on your preference.

Ingredient Substitutions

If you don't have quinoa on hand, consider substituting it with another grain such as brown rice or couscous, which will also provide a satisfying base for your filling. Adjust the cooking times accordingly, as brown rice typically requires longer cooking. If you prefer a lower-carb option, cauliflower rice can be used for a similar texture while keeping the dish lighter.

For added nutrition, feel free to toss in some chopped spinach or kale to the chickpea mixture. This not only boosts the dish's vitamin content but also adds a lovely green color. If you have dietary restrictions, experimenting with different beans instead of chickpeas, like black beans or lentils, can provide unique flavors and textures without compromising on protein.

Variations to Try

While the classic Mediterranean flavorings are delicious, this recipe is versatile enough to support a range of variations. For an Italian twist, try adding diced olives and a mix of Italian herbs such as basil and oregano, or swap chickpeas for ground turkey or beef for a heartier option. A sprinkling of mozzarella on top before the final few minutes of baking could further enhance this variation.

You could also transform this dish into a Mexican-inspired meal by incorporating corn, black beans, and taco seasoning into the filling. Top with avocado or a dollop of sour cream after baking to elevate the dish. Not only does this versatility keep your meals interesting, but it also allows you to use up ingredients you already have on hand.

Questions About Recipes

→ Can I make these stuffed peppers ahead of time?

Absolutely! You can prepare the filling a day in advance and stuff the peppers shortly before baking.

→ What other fillings can I use?

Feel free to get creative! You can add other vegetables, legumes, or grains based on what you have on hand.

→ Can I freeze the stuffed peppers?

Yes, you can freeze them before baking. Just make sure to wrap them well and thaw in the refrigerator before cooking.

→ Are these peppers gluten-free?

Yes, as long as you use gluten-free grains like quinoa, these stuffed peppers are a healthy gluten-free option.