I’ve always thought of bell peppers as nature’s perfect edible bowl. They’re sturdy enough to hold a generous filling, and as they bake, they become sweet, tender, and an integral part of the meal itself. It’s a complete dinner with no side dishes required.
This is the Mediterranean stuffed peppers recipe that absolutely perfects that idea for me. We’re not talking about the heavy, old-school rice-and-sauce fillings; instead, we pack these vibrant beauties with a light yet hearty mix of lean chicken, nutty farro, and a ton of fresh herbs. It’s everything you need for a satisfying, feel-good meal, all in one gorgeous package.
More Than Just a Pretty Plate: Why You’ll Adore This Recipe
When I’m looking for new heart healthy dinner ideas, a recipe has to check a few boxes. It needs to be delicious, nourishing, and something I’m genuinely excited to make. This dish does it all!
- An Explosion of Fresh Flavor: We skip the heavy sauces and let the ingredients shine. The combination of fresh mint, parsley, lemon zest, and warm spices is simply unforgettable.
- Packed with Goodness: This is a fantastic example of a high fiber low calorie dinner recipe. With lean protein from the chicken and tons of fiber from the farro and chickpeas, it will keep you full and satisfied for hours.
- Stunningly Simple: While the final dish looks like something from a gourmet restaurant, the steps are incredibly straightforward. It’s one of those easy Mediterranean diet recipes that’s perfect for a weeknight meal or for impressing guests.
- Family-Friendly: Even my pickiest eaters can’t resist a colorful, cheesy stuffed pepper. It’s a wonderful way to get a rainbow of vegetables onto the dinner table.
The Simple Ingredients Behind That Sun-Kissed Flavor
The magic of Mediterranean cooking is all about using high-quality ingredients. You don’t need a long, complicated list to create incredible flavor. When people ask me what to eat on Mediterranean diet, I always point them to beautiful, simple staples like these.
Extra Virgin Olive Oil
This is the heart and soul of Mediterranean cooking! We use good-quality EVOO here not just for sautéing, but for its rich, fruity flavor that coats the peppers and brings the whole dish together. It’s packed with healthy monounsaturated fats and antioxidants.
Fresh Herbs (Parsley & Mint)
If you want to know how to make healthy stuffed peppers taste amazing without a ton of salt, fresh herbs are your secret weapon. The bright, clean flavor of parsley and the cool, refreshing notes of mint lift the entire filling, making it taste incredibly fresh and vibrant.
Your Questions Answered About Our Mediterranean Stuffed Peppers Recipe
Starting a new way of eating can bring up a lot of questions. As someone who loves sharing Greek diet recipes for beginners, I’m here to help with a few common ones!
1.Are stuffed peppers good for weight loss?
Absolutely! This recipe is beautifully designed to support healthy weight management. The combination of high protein from the chicken and high fiber from the farro and chickpeas is incredibly satiating, which helps prevent overeating. It’s satisfying and nutrient-dense without being heavy.
2.What is a typical dinner on the Mediterranean diet?
This dish is a perfect example! A typical dinner focuses on a foundation of vegetables (the bell peppers!), includes a portion of lean protein (chicken), incorporates whole grains (farro), and uses healthy fats (olive oil and feta). It’s all about balance, color, and whole foods.
3.Can I prepare these peppers ahead of time?
Yes, this recipe is fantastic for meal prep! You can make the entire filling up to 2 days in advance and store it in an airtight container in the fridge. When you’re ready to eat, just stuff the peppers and bake. This is one of my favorite Mediterranean diet meal prep ideas for busy weeks.
I just know you’re going to fall in love with the bright, satisfying flavors in this dish. Here’s everything you need to make it:
Sun-Kissed Aegean Stuffed Peppers
Ingredients
- 6 medium-large bell peppers mixed colors (red, yellow, orange)
- 3 tablespoons extra virgin olive oil divided
- 1 large yellow onion finely chopped
- 4 cloves garlic minced
- 1 pound 454g 99% lean ground chicken breast
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ¼ teaspoon ground cinnamon
- Freshly ground black pepper to taste
- 1 15-ounce / 425g can no-salt-added chickpeas, rinsed and drained
- 1 14.5-ounce / 411g can no-salt-added fire-roasted diced tomatoes, undrained
- 1 cup cooked whole-grain farro
- ½ cup packed fresh parsley chopped, plus more for garnish
- ¼ cup packed fresh mint chopped
- 1 teaspoon fresh lemon zest
- ½ cup 2 oz / 57g high-quality crumbled feta cheese
Instructions
- Prepare the Peppers: Preheat your oven to 400°F (200°C). Slice the tops off the bell peppers. Carefully remove the seeds and white membranes from the inside. Arrange the peppers standing up in a 9x13-inch baking dish. Drizzle 1 tablespoon of the olive oil over the peppers, rubbing it lightly to coat the outsides. Bake for 15 minutes to soften them slightly.
- Build the Aromatic Base: While the peppers are pre-baking, heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5-6 minutes. Add the minced garlic, smoked paprika, cumin, oregano, and cinnamon. Cook for another minute until fragrant, stirring constantly.
- Cook the Protein: Add the ground chicken to the skillet. Break it up with a spoon and cook until no longer pink, about 6-7 minutes. Season generously with freshly ground black pepper.
- Combine the Filling: Pour the undrained fire-roasted tomatoes and the rinsed chickpeas into the skillet. Stir to combine and bring the mixture to a gentle simmer for 2 minutes.
- Finish the Filling: Remove the skillet from the heat. Fold in the cooked farro, ½ cup of fresh parsley, fresh mint, and the lemon zest. Stir until everything is well combined.
- Stuff and Bake: Remove the pre-baked peppers from the oven. Carefully spoon the filling evenly into each pepper, packing it in gently. Cover the baking dish tightly with aluminum foil. Return to the oven and bake for 25 minutes.
- Add Feta and Finish: After 25 minutes, remove the foil. Sprinkle the crumbled feta cheese evenly over the top. Return the dish to the oven, uncovered, and bake for an additional 10-15 minutes, or until the peppers are fork-tender and the feta is slightly golden.
- Rest and Serve: Let the peppers rest for 5 minutes before serving. Garnish with additional fresh parsley and serve warm.
Notes
Nutrition Information
Serving: 1 stuffed pepper- Calories: 344 kcal
- Protein: 27 g
- Carbohydrates: 34 g
- Dietary Fiber: 9 g
- Total Sugars: 12 g (0 g added)
- Total Fat: 12 g
- Saturated Fat: 2.8 g
- Sodium: 172 mg
Concluding Thoughts
See? Eating healthy doesn’t have to be complicated or boring. It can be joyful, delicious, and full of the most incredible, fresh flavors you can imagine. This is what the Mediterranean lifestyle is all about!
I truly hope you love this Mediterranean stuffed peppers recipe as much as I do. Give it a try this week, and please let me know what you think in the comments below. I love hearing from you!
