Mediterranean Stuffed Peppers You’ll Crave Weekly

I used to think “healthy” meant bland chicken and a sad side salad. Then I found the Mediterranean diet and everything changed. Fresh herbs, juicy tomatoes, and good olive oil made dinner exciting again. These Mediterranean stuffed peppers are my newest obsession. They’re cozy, colorful, and wildly satisfying. We’re talking brown rice, lentils, and chickpeas tucked into sweet peppers and tomatoes, with crispy potatoes on the side. It’s the kind of recipe that proves this lifestyle is delicious, doable, and perfect for busy nights.

Why You’ll Love These Mediterranean Stuffed Peppers

• Heart-healthy Mediterranean meals that actually taste amazing.
• Plant-forward dinner ideas packed with fiber and protein.
• Easy Mediterranean dinners that reheat beautifully.
• Pantry-friendly ingredients and simple prep.

The Building Blocks of Mediterranean Flavor

Extra-virgin olive oil

This is the backbone of so many Mediterranean diet recipes. It brings a fruity, peppery finish and those good-for-you monounsaturated fats. A little goes a long way, and it helps everything roast to golden perfection.

Brown rice and lentils

Together they create a hearty, complete-feeling bite. They’re budget-friendly and ideal for Mediterranean stuffed peppers with brown rice and lentils. The texture holds up in the oven, and the fiber keeps you full.

Tomatoes, peppers, and fresh herbs

This combo screams Greek gemista stuffed peppers and tomatoes. Parsley, mint, and oregano brighten every bite. It’s exactly why Mediterranean diet vegetarian stuffed peppers never feel like a compromise.I can’t wait for you to try this cozy classic with a wholesome twist.

Print Pin

Aegean Gemista

Classic gemista—stuffed, lidded peppers and tomatoes nestled with golden potato wedges—recrafted with whole grains and legumes for higher fiber and a heart-healthy Mediterranean profile. Extra-virgin olive oil is the only added fat. No added sugars.

Course Main Course

Cuisine Mediterranean

Keyword Greek gemista stuffed peppers and tomatoes, Mediterranean diet vegetarian stuffed peppers, Mediterranean stuffed peppers

Prep Time 20 minutes minutes

Cook Time 1 hour hour 20 minutes minutes

Total Time 1 hour hour 40 minutes minutes

Servings 8

Calories 370kcal

Ingredients

Shells & Vegetables

• 4 large bell peppers tops reserved
• 4 large tomatoes tops reserved (save the scooped pulp and juices)
• 6 Yukon gold potatoes skin-on, cut into wedges
• 1 large yellow onion finely chopped
• 4 garlic cloves minced (divided)
• 1 small zucchini coarsely grated and squeezed dry
• Zest of 1 lemon
• ¾ cup finely chopped flat-leaf parsley
• ½ cup finely chopped fresh mint

Grains & Legumes (Filling)

• ¾ cup short-grain brown rice well-rinsed
• ¾ cup dry green lentils rinsed
• 1 cup cooked chickpeas low-/no-salt, rinsed and roughly mashed

Pan Sauce & Seasoning

• 1 cup no-salt-added crushed tomatoes
• ½ cup water plus more as needed
• 2 teaspoons dried oregano divided
• 1 teaspoon sweet paprika or Aleppo pepper for gentle heat
• ¾ teaspoon fine sea salt divided
• ¾ teaspoon freshly ground black pepper divided
• 3 tablespoons extra-virgin olive oil divided

Optional (not included in nutrition)

• Crumbled feta for serving
• Extra chopped herbs and lemon wedges

Instructions

• Prep the shells : Heat oven to 425°F (220°C). Lightly oil a large high-sided roasting pan. Slice tops from peppers and tomatoes; scoop tomato pulp/juices into a bowl and reserve. Set hollow peppers and tomatoes upright in the pan; keep the tops for lids.
• Par-cook grains and lentils : In a saucepan, cover lentils with cold water by 2 inches. Bring to a boil, then simmer 10 minutes. Add rinsed brown rice and ½–¾ cup reserved tomato liquid; simmer 8–10 minutes more until grains are about 70% cooked. Drain well (reserve any remaining tomato liquid).
• Start the wedges : On a rimmed sheet pan, toss potato wedges with 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon pepper, and a pinch of paprika. Roast 20 minutes at 425°F, flipping once halfway. They will finish with the gemista.
• Build the sofrito : In a skillet over medium heat, warm 1 tablespoon olive oil. Sauté onion with half the garlic, ½ teaspoon oregano, and paprika until glossy, 4–5 minutes. Fold in grated zucchini; cook 1–2 minutes to drive off moisture. Transfer to a large bowl.
• Make the filling : Add par-cooked grains and lentils, mashed chickpeas, parsley, mint, lemon zest, ½ teaspoon salt, ¼ teaspoon pepper, and 1 teaspoon olive oil to the bowl. Toss until evenly moistened; add a spoon or two of reserved tomato liquid only if dry.
• Stuff and nestle : Loosely fill peppers and tomatoes to about 90% (the grains will expand slightly). Cap each with its reserved lid. Tuck the par-roasted potatoes between the stuffed vegetables in the roasting pan.
• Sauce, steam, and char : Whisk crushed tomatoes, ½ cup water, remaining oregano, remaining garlic, and the remaining ¼ teaspoon each salt and pepper. Pour around (not over) the vegetables. Drizzle the last 1 teaspoon olive oil over the pan. Cover tightly with foil and bake 30–35 minutes at 400°F (205°C). Uncover, increase heat to 425°F (220°C), and roast 20–25 minutes more until peppers and tomatoes are soft with blistered spots and the potatoes are deep gold.
• Rest and serve : Rest 10 minutes to reabsorb juices. Spoon pan juices over everything. Shower with herbs and serve with lemon wedges. Add optional feta at the table if desired.

Notes

Nutrition Facts

Per serving: 1/8 of recipe

• Calories: 370
• Protein: 12.9 g
• Total Fat: 7.0 g
• Saturated Fat: 1.0 g
• Carbohydrates: 66.3 g
• Dietary Fiber: 11.1 g 
• Total Sugars: 10.8 g
• Added Sugars: 0 g
• Sodium: 250 mg
• Cholesterol: 0 mg

Nutrition calculated from standard USDA reference values for the exact ingredient amounts listed (no-salt-added crushed tomatoes and low-/no-salt cooked chickpeas; optional feta excluded). Values may vary with brand and produce size.

My Top Tips for a Perfect Result

• Don’t pack the filling too tightly. Leave a little space so the grains can finish cooking.
• Use no-salt-added crushed tomatoes. You’ll control the seasoning and keep sodium in check.
• Roast the potato wedges separately for the first 20 minutes. They’ll finish crispy alongside the peppers.
• Let everything rest 10 minutes before serving. The juices reabsorb and the flavors bloom.

Frequently Asked Questions (FAQ)

1.What makes this “Mediterranean”?

It leans into olive oil, whole foods, and a plant-forward balance of veggies and legumes. It’s right at home among heart-healthy Mediterranean meals and easy Mediterranean dinners.

2.Can I make these vegetarian or vegan?

They already are vegetarian. Skip any cheese garnish to keep them vegan. You’ll still get satisfying protein from the lentils and chickpeas, a win for Mediterranean diet recipes.

3.Do the potatoes bake in the same pan?

Yes. They get a head start, then finish with the peppers and tomatoes. Think oven-baked Mediterranean stuffed peppers with potatoes—crispy edges, tender centers, and fewer dishes.

A Taste of the Good Life

This recipe is proof that nourishing food can be vibrant, cozy, and completely weeknight-friendly. If you’re craving more flavor and less fuss, these Mediterranean stuffed peppers are your new go-to. Give this recipe a try and tell me how it went in the comments—I love hearing your tweaks and favorite add-ins!