A Truly Satisfying Mediterranean Stuffed Peppers Recipe (Greek Gemista)

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There’s something magical about Greek Gemista (which translates to ‘filled’ or ‘stuffed’). It’s the ultimate taste of a Mediterranean summer, and it’s one of those dishes I researched and tested until it felt just right.

While many traditional recipes are delicious, they often use only white rice in the filling. As a recipe developer, I knew I could take this classic concept and make it a truly complete, satisfying meal. My version is a bit different: it’s a hearty, protein-packed, and fiber-rich main course, not just a side.

We’re using a savory mix of brown rice, green lentils, and even some mashed chickpeas to create a filling that is incredibly nourishing and keeps you full and energized. It’s the kind of comforting food that just makes you feel good.

This is a fantastic dish to make for the week, and it’s always a crowd-pleaser. It’s a beautiful centerpiece for the table, often served with a simple starter like my creamy Mediterranean Hummus Recipe.

A Complete Meal in One Roasting Pan

This is the best part: everything cooks together. This isn’t just a recipe for stuffed peppers; it’s a full meal, including those amazing golden potato wedges.

Here’s why this combination works so well:

• The Filling: The short-grain brown rice, lentils, and chickpeas provide a wonderful texture and a fantastic base of plant-based protein and fiber.
• The Fresh Herbs: This is non-negotiable! The combination of fresh parsley and mint is what gives Gemista its signature, vibrant flavor.
• The Pan Sauce: As the vegetables roast, they release their juices into the crushed tomato sauce at the bottom of the pan. This creates a rich, rustic sauce that is pure gold.
• The Potatoes: The potato wedges nestle between the peppers and tomatoes, simmering in the pan sauce from below and getting roasted and golden on top. They soak up all that incredible flavor.

It all comes together to create a wonderfully balanced and savory dish. While the peppers are roasting, I love to whip up a quick, cooling side like my Cucumber Tahini Salad. The crisp, creamy texture is a perfect contrast.

The (Simple) Process for Perfect Gemista

Don’t be intimidated by the cook time; most of it is hands-off roasting. The process is straightforward.

1. Prep the Veg: You’ll start by hollowing out your peppers and tomatoes. The key here is to save all the tomato pulp and juices—that’s pure flavor for our filling and sauce!
2. Par-Cook the Grains: We simmer the lentils and brown rice for just 10-15 minutes. We want them undercooked (about 70% done) so they can absorb all the flavor from the pan sauce as they finish baking.
3. Build the Filling: Sauté the onions, garlic, and zucchini (our “sofrito”), then mix it with the par-cooked grains, mashed chickpeas, and all those fresh herbs.
4. Stuff & Roast: Loosely fill the vegetables, pop their “lids” back on, and tuck the potatoes around them. Pour the simple pan sauce around everything, cover tightly with foil, and bake.
5. The Final Char: For the last 20-25 minutes, remove the foil and turn the heat up. This is the secret step! It blisters the pepper skins, caramelizes the tomatoes, and makes the potatoes deep golden brown.

My Expert Tips & Variations

• Don’t Overstuff: The grains need room to expand as they finish cooking. Fill the vegetables about 90% full, but don’t pack the filling in.
• Let It Rest: This is crucial. Let the pan rest for 10-15 minutes after it comes out of the oven. The filling will re-absorb the juices, and the flavors will settle.
• Batch It: This recipe makes a generous 8 servings and tastes even better the next day as leftovers. It’s a fantastic meal-prep option for the week.
• Try Other Grains: If you’re not a fan of brown rice, this is also delicious with quinoa or pearled barley. Just adjust the par-cooking time accordingly.
• Love Lentils? If you enjoy the savory, herby lentil combination in this dish, you will absolutely love my quick One-Pot Mediterranean Lentil Soup for another easy weeknight meal.

Print Pin

Mediterranean Stuffed Peppers and Tomatoes

A taste of a Greek summer! Vibrant bell peppers and ripe tomatoes are filled with a savory mix of brown rice, lentils, and fresh herbs, then roasted to perfection alongside golden potato wedges. It's a naturally wholesome and satisfying meal, brought to life with a generous drizzle of extra-virgin olive oil.

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 (½ tsp for sofrito, 1½ tsp for sauce)
• 1 teaspoon sweet paprika or Aleppo pepper divided (¼ tsp for potatoes, ¾ tsp for sofrito)
• 1 teaspoon fine sea salt divided (¼ tsp for potatoes, ½ tsp for filling, ¼ tsp for sauce)
• ¾ teaspoon freshly ground black pepper divided (¼ tsp for potatoes, ¼ tsp for filling, ¼ tsp for sauce)
• 3 tablespoons extra-virgin olive oil divided (1 tsp for pan, 1 tbsp for potatoes, 1 tbsp for sofrito, 1 tsp for filling, 1 tsp for finishing)

Optional

• Crumbled feta extra chopped herbs, lemon wedges

Instructions

• Prep the shells: Heat oven to 425°F (220°C). Lightly oil a large high-sided roasting pan (use 1 tsp oil). 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 as 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 ~70% cooked. Drain well (reserve remaining tomato liquid).
• Start the wedges: On a rimmed sheet pan, toss potato wedges with 1 tbsp olive oil, ¼ tsp salt, ¼ tsp pepper, and ¼ tsp paprika. Roast 20 minutes at 425°F, flipping once. They will finish with the gemista.
• Build the sofrito: In a skillet over medium heat, warm 1 tbsp olive oil. Sauté onion with half the garlic, ½ tsp oregano, and ¾ tsp 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 tsp salt, ¼ tsp pepper, and 1 tsp olive oil. Toss to combine; add a spoon or two of reserved tomato liquid only if dry.
• Stuff and nestle: Loosely fill peppers and tomatoes to about 90% (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 tsp each salt and pepper. Pour around (not over) the vegetables. Drizzle the last 1 tsp olive oil over the pan. Reduce oven to 400°F (205°C), cover tightly with foil, and bake 30–35 minutes. Uncover, increase heat to 425°F (220°C), and roast 20–25 minutes more until peppers and tomatoes are soft with blistered spots, potatoes are deep gold, and rice/lentils are fully tender.
• 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: 322 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.

Common Questions

Can I make this ahead of time?

Absolutely. It’s a perfect make-ahead dish. You can assemble the entire pan, cover it, and refrigerate it for up to 24 hours before baking. You may need to add 10-15 minutes to the initial (covered) baking time if it’s going into the oven cold.

Can I freeze these stuffed peppers?

Yes! These freeze wonderfully. I recommend freezing them after baking. Let them cool completely, then place them (with a bit of the pan sauce) in an airtight container. They’ll keep for up to 3 months. Thaw in the fridge overnight and reheat in the oven or microwave.

Can I use different colored peppers?

Of course! Any color bell pepper works beautifully. I love using a mix of red, yellow, and orange for a vibrant presentation. Green peppers are also traditional and add a slightly more savory, less sweet flavor.

This is one of my all-time favorite recipes to make, especially for family dinners. It’s a complete, nourishing, and incredibly flavorful meal all in one pan. I hope you love this hearty Mediterranean stuffed peppers recipe as much as I do!

Kristina Hanson

Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.