Mediterranean White Bean Stuffed Peppers
Highlighted under: Global Flavors
I absolutely adore making Mediterranean White Bean Stuffed Peppers, as they not only look beautiful on the plate but are also incredibly nutritious. The combination of creamy white beans, fresh herbs, and vibrant bell peppers creates a harmony of flavors that's hard to resist. Each bite is a burst of Mediterranean goodness! I've experimented with various spices, but sticking to the classic garlic and oregano enhances the dish's authenticity. Plus, they are gluten-free and vegan, making them a perfect meal for everyone at the table.
When I first came across the idea of stuffing peppers, I knew I had to give it my own twist. The creamy texture of the white beans combined with spices and fresh veggies ensures this dish is hearty and fulfilling. Not to mention, it’s an easy way to sneak in more vegetables into my diet!
During one of my kitchen experiments, I decided to pair the peppers with a simple lemon vinaigrette on the side, creating a refreshing contrast to the warm, savory filling. It truly elevated the dish and added a zesty kick that I can’t get enough of!
Why You Will Love This Recipe
- Nutritious and filling, perfect for a healthy meal
- Visually stunning, making it great for entertaining
- Simple ingredients that pack a punch of flavor
Choosing the Right Peppers
When selecting your bell peppers, opt for firm, vibrant ones without blemishes for the best flavor and texture. While any color works, red, yellow, and orange peppers tend to be sweeter than green ones. Additionally, consider using specialty peppers like Poblano or Cubanelle for a unique twist. Their shapes can provide more depth for stuffing and add a distinct flavor profile that complements the filling beautifully.
If you're concerned about the pepper skins being too tough, you can parboil them for a couple of minutes before stuffing. This will soften the skin and make them more tender during baking, resulting in perfectly cooked peppers. Just be sure to drain them well afterward to avoid excess moisture in your filling.
Enhancing Your Filling
The filling for these stuffed peppers is highly customizable. Consider adding spinach or kale for an extra nutrient boost. Just sauté these greens quickly with the garlic before incorporating them into the mixture. The added foliage will enhance both the volume and health benefits of your dish without altering the flavor profile significantly.
If you have leftover stuffing, it can be used creatively. Try spooning it over a salad for a hearty lunch or mixing it with pasta for a quick weeknight dinner. This versatility ensures that no delicious ingredient goes to waste, and you have the option to enjoy the Mediterranean flavors in various ways.
Ingredients
Gather these fresh ingredients for a delightful cooking experience:
Ingredients
- 4 large bell peppers (any color)
- 2 cups cooked white beans (canned or homemade)
- 1 cup cooked quinoa
- 1/2 cup diced tomatoes (fresh or canned)
- 1/4 cup red onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Make sure all your ingredients are fresh for the best flavors!
Instructions
Follow these steps to create your delicious stuffed peppers:
Prepare the Peppers
Preheat your oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.
Make the Filling
In a bowl, combine the cooked white beans, cooked quinoa, diced tomatoes, red onion, garlic, olive oil, lemon juice, oregano, salt, and pepper. Mix until fully combined.
Stuff the Peppers
Spoon the filling into each pepper, packing it well. If there’s any leftover filling, just sprinkle it around the peppers in the dish.
Bake the Peppers
Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes, until the peppers are tender.
Serve
Remove the peppers from the oven, let them cool slightly, and then garnish with fresh parsley before serving.
Enjoy your flavorful Mediterranean dish!
Pro Tips
- For an extra flavor boost, try adding crumbled feta cheese on top of the filling before baking.
Storage and Reheating
If you enjoy meal prep, these stuffed peppers are perfect for making ahead. Once baked and cooled, store them in an airtight container in the fridge for up to four days. Just reheat in the oven at 350°F (175°C) until heated through, about 15-20 minutes. This will help maintain their structure and prevent them from becoming soggy.
For longer storage, consider freezing them. Wrap each stuffed pepper tightly in aluminum foil or plastic wrap and place them in a freezer-safe container. They should keep well for up to three months. When you're ready to enjoy them, thaw overnight in the fridge and reheat in the oven, following the same guidelines for consistent texture.
Serving Suggestions
Serving these Mediterranean White Bean Stuffed Peppers with a drizzle of balsamic reduction can elevate their presentation and flavor. The sweet and tangy notes will create a delightful contrast to the savory filling. A side of mixed greens tossed with a light lemon vinaigrette can add freshness to the meal, completing the Mediterranean theme.
To transform this dish into an elegant centerpiece, consider pairing it with a simple, homemade tzatziki sauce. The cool cucumber and dill flavor will provide a refreshing counterbalance to the warmth of the stuffed peppers. This simple addition can turn a wholesome meal into an eye-catching offering suitable for any gathering.
Questions About Recipes
→ Can I make this recipe ahead of time?
Yes! You can prepare the filling a day in advance and stuff the peppers just before baking.
→ What can I substitute for white beans?
Feel free to use chickpeas or black beans as an alternative.
→ How long do leftovers last?
Stored in an airtight container, they will last about 3-4 days in the refrigerator.
→ Can I freeze the stuffed peppers?
Absolutely! Freeze them before baking in a freezer-safe container for up to 2 months.
Mediterranean White Bean Stuffed Peppers
I absolutely adore making Mediterranean White Bean Stuffed Peppers, as they not only look beautiful on the plate but are also incredibly nutritious. The combination of creamy white beans, fresh herbs, and vibrant bell peppers creates a harmony of flavors that's hard to resist. Each bite is a burst of Mediterranean goodness! I've experimented with various spices, but sticking to the classic garlic and oregano enhances the dish's authenticity. Plus, they are gluten-free and vegan, making them a perfect meal for everyone at the table.
Created by: Lydia Barrett
Recipe Type: Global Flavors
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients
- 4 large bell peppers (any color)
- 2 cups cooked white beans (canned or homemade)
- 1 cup cooked quinoa
- 1/2 cup diced tomatoes (fresh or canned)
- 1/4 cup red onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
How-To Steps
Preheat your oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.
In a bowl, combine the cooked white beans, cooked quinoa, diced tomatoes, red onion, garlic, olive oil, lemon juice, oregano, salt, and pepper. Mix until fully combined.
Spoon the filling into each pepper, packing it well. If there’s any leftover filling, just sprinkle it around the peppers in the dish.
Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes, until the peppers are tender.
Remove the peppers from the oven, let them cool slightly, and then garnish with fresh parsley before serving.
Extra Tips
- For an extra flavor boost, try adding crumbled feta cheese on top of the filling before baking.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 290mg
- Total Carbohydrates: 55g
- Dietary Fiber: 12g
- Sugars: 6g
- Protein: 12g