Mediterranean Spinach Feta Stuffed Peppers

Ingredients

• 4 large bell peppers (various colors)
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 10 ounces fresh spinach, roughly chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup cooked quinoa or rice
• 1/4 cup chopped sun-dried tomatoes (oil-packed, drained)
• 2 tablespoons pine nuts, toasted
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: Red pepper flakes, for heat

Step-by-Step

1. Preheat your oven to 375°F (190°C).

2. Prepare the bell peppers: Cut each pepper in half lengthwise through the stem. Remove the seeds and membranes.

3. Drizzle a baking dish with olive oil. Place the pepper halves cut-side up in the dish.

4. Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes.

5. Add the minced garlic and cook for another minute, until fragrant.

6. Add the chopped spinach to the skillet and cook until wilted, about 3-5 minutes. Stir frequently.

7. Remove the skillet from the heat.

8. In a large bowl, combine the wilted spinach mixture, feta cheese, cooked quinoa or rice, sun-dried tomatoes, toasted pine nuts, lemon juice, oregano, salt, and pepper.

9. Mix all ingredients together well.

10. Spoon the spinach and feta filling generously into each bell pepper half.

11. Cover the baking dish with aluminum foil.

12. Bake for 30 minutes.

13. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and slightly wrinkled.

14. If desired, broil for the last 1-2 minutes to lightly brown the tops (watch carefully to prevent burning).

15. Let the stuffed peppers cool slightly before serving.

16. Garnish with extra feta cheese or fresh herbs if desired.

The Magic of Mediterranean Flavors

Mediterranean cuisine is renowned for its fresh ingredients, vibrant flavors, and health benefits.

This spinach feta stuffed pepper recipe perfectly embodies these qualities.

It combines the sweetness of bell peppers with the savory combination of spinach, feta, and other Mediterranean staples.

### A Nutritional Powerhouse

These stuffed peppers are not only delicious but also packed with nutrients.

Bell peppers are a great source of vitamins A and C.

Spinach is rich in iron and antioxidants. Feta cheese provides calcium and protein.

The addition of quinoa or rice adds fiber and complex carbohydrates for sustained energy.

### Versatility and Customization

One of the best things about this recipe is its versatility.

Feel free to experiment with different ingredients to suit your taste preferences.

Consider adding ground lamb or sausage for a heartier meal.

You can also substitute the feta cheese with goat cheese or ricotta for a different flavor profile.

Tips for Perfect Stuffed Peppers

Mastering stuffed peppers is easy with a few simple tips.

From selecting the right peppers to achieving the perfect texture, these pointers will guide you to success.

### Choosing the Best Peppers

Select firm, brightly colored bell peppers that are uniform in size. This ensures even cooking.

Different colored peppers offer varying levels of sweetness.

Red and orange peppers are generally sweeter than green peppers.

### Preparing the Filling

Don’t overcook the spinach. You want it to wilt, not become mushy.

Toasting the pine nuts enhances their flavor and adds a pleasant crunch.

Be mindful of the salt content, as feta cheese can be quite salty. Taste the filling and adjust seasonings as needed.

### Baking to Perfection

Covering the baking dish with foil helps the peppers steam and soften.

Removing the foil towards the end of baking allows the tops to brown slightly.

Check for doneness by piercing the peppers with a fork. They should be tender but not overly soft.

Serving and Pairing Suggestions

These Mediterranean spinach feta stuffed peppers are a complete meal on their own.

However, they also pair well with a variety of side dishes.

Consider serving them with a fresh salad or a side of roasted vegetables for a balanced and satisfying meal.

### Complementary Sides

A simple Greek salad with tomatoes, cucumbers, olives, and feta cheese complements the Mediterranean flavors of the stuffed peppers.

Roasted asparagus or zucchini are also excellent choices.

For a heartier side, try a couscous salad with herbs and lemon vinaigrette.

### Wine Pairing

For a delightful wine pairing, choose a crisp white wine with citrus notes.

A Sauvignon Blanc or Pinot Grigio would be a great match.

If you prefer red wine, opt for a light-bodied option such as a Beaujolais.

Making it Your Own: Variations and Adaptations

Get creative and personalize this recipe to your liking.

Explore different flavor combinations and dietary adaptations.

Here are some ideas to inspire you.

### Vegetarian and Vegan Options

To make this recipe vegan, simply substitute the feta cheese with a plant-based alternative.

Nutritional yeast can also add a cheesy flavor.

Consider adding other vegetables such as mushrooms, zucchini, or eggplant to the filling.

### Adding Protein

For a heartier meal, add ground lamb, beef, or turkey to the filling.

Cook the meat thoroughly before adding it to the spinach mixture.

You can also add cooked lentils or chickpeas for a vegetarian protein boost.

### Spice it Up

If you like a little heat, add a pinch of red pepper flakes to the filling.

You can also use a spicy feta cheese or drizzle the finished peppers with hot sauce.

Experiment with different herbs and spices to create your own unique flavor profile.

Health Benefits of the Recipe

This recipe offers a multitude of health benefits.

From its rich vitamin content to its heart-healthy ingredients, this is a nutritious and delicious meal.

### Vitamins and Minerals

Bell peppers are an excellent source of vitamins A and C.

Spinach is packed with iron, vitamin K, and folate.

Feta cheese provides calcium and protein.

Sun-dried tomatoes are rich in antioxidants and lycopene.

### Heart-Healthy Ingredients

Olive oil is a monounsaturated fat that is beneficial for heart health.

The combination of vegetables and whole grains provides fiber, which helps lower cholesterol.

The herbs and spices add flavor without the need for excessive salt.

FAQ: Your Questions Answered

Here are some frequently asked questions about making Mediterranean spinach feta stuffed peppers.

### Can I prepare these ahead of time?

Yes, you can prepare the filling and stuff the peppers ahead of time. Store them in the refrigerator for up to 24 hours before baking. Add 10-15 minutes to the baking time if baking from cold.

### Can I freeze stuffed peppers?

Yes, you can freeze stuffed peppers. Bake them as directed, then let them cool completely. Wrap each pepper individually in plastic wrap and then place them in a freezer-safe bag. Freeze for up to 2-3 months. Thaw in the refrigerator overnight before reheating in the oven.

### What if I don’t like feta cheese?

If you don’t like feta cheese, you can substitute it with goat cheese, ricotta cheese, or a plant-based cheese alternative.

### Can I use different types of grains?

Yes, you can use different types of grains such as couscous, bulgur, or farro instead of quinoa or rice.

### How do I prevent the peppers from becoming soggy?

To prevent the peppers from becoming soggy, make sure to drain the spinach well after cooking. Also, avoid overfilling the peppers. Covering the baking dish with foil for the first part of the baking time will help them steam without becoming too wet.