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.
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