Embark on a culinary journey to the sun-drenched shores of the Mediterranean with a dish that caters to both the palate and dietary needs. Gluten-Free Mediterranean Stuffed Bell Peppers is a vibrant, healthful recipe that blends the nuttiness of quinoa with a medley of fresh vegetables, the creaminess of feta cheese, and the aromatic flair of Mediterranean herbs. This dish is not only gluten-free, accommodating those with dietary restrictions, but it also captures the essence of Mediterranean cuisine, offering a flavorful, nutritious option for lunch or dinner.
The preparation of this dish is as simple as it is rewarding. One begins by hollowing out colorful bell peppers and preparing them to be vessels for a bounty of ingredients. Quinoa, a gluten-free grain cherished for its protein content, forms the base of the stuffing, providing a satisfying texture and an ideal backdrop for the flavors. It is cooked to perfection and then combined with sautéed onions, garlic, zucchini, and carrots, along with juicy cherry tomatoes, all of which contribute to the dish’s rich flavor profile. The inclusion of tangy feta cheese and pitted Kalamata olives enhances the meal with a burst of authentic Mediterranean taste.
Preparing the Ingredients
The success of the Gluten-Free Mediterranean Stuffed Bell Peppers relies on the proper preparation of its components. From selecting the freshest vegetables to cooking grains and proteins, each step builds the foundation for this flavorful and nutritious meal.
Selecting Bell Peppers
Choose 4 large bell peppers of any color for a visually appealing dish. Look for firm, vibrant peppers with smooth skin, free of blemishes, to ensure they hold their shape when baked.
Cooking Grains and Proteins
Begin by rinsing 1 cup of quinoa under cold water until the water runs clear. Cook the quinoa in 2 cups of vegetable broth to infuse it with flavor, bringing out the natural nuttiness. The quinoa should simmer covered for 15 minutes and then sit off the heat for 5 minutes before fluffing with a fork.
Chopping Vegetables and Herbs
Finely chop 1 small onion and mince 2 garlic cloves to create a fragrant base. Dice 1 zucchini and 1 carrot, and halve 1/2 cup of cherry tomatoes for a burst of color and nutrition. Crumble 1/2 cup of feta cheese and chop 1/4 cup of Kalamata olives along with 2 tablespoons of fresh parsley to bring the essence of Mediterranean flavors to the dish.
Baking and Serving
This section covers the detailed steps for baking the stuffed bell peppers to perfection and suggests delicious accompaniments to complete the meal.
Filling and Baking the Peppers
After stuffing the vibrant bell peppers with the prepared quinoa and vegetable mixture, a final drizzle of extra virgin olive oil adds a layer of flavor and assists in achieving a perfectly cooked pepper. Placing the peppers in a baking dish, they should be covered snugly with aluminum foil to ensure even cooking without drying out the tops. They bake at 375°F (190°C) for about 20-25 minutes or until they are tender but still hold their shape. Once baked, these gluten-free stuffed peppers offer a satisfying and nutritious dinner option that’s not only flavorful but also easy to prepare.
Suggested Accompaniments
To serve, the stuffed peppers are best complemented with a squeeze of fresh lemon for added zest. They pair wonderfully with a simple salad as a side dish, incorporating mixed greens to increase the meal’s nutritional facts. For a make-ahead tip, these stuffed bell peppers can be prepared in advance and reheated, ensuring leftovers are just as delicious the next day. When plating, a garnish of parsley or additional crumbled feta can be used to enhance both the presentation and the taste.
Gluten-Free Mediterranean Stuffed Bell Peppers
Ingredients
- 4 large bell peppers any color
- 1 cup quinoa rinsed
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion finely chopped
- 2 garlic cloves minced
- 1 zucchini diced
- 1 carrot diced
- 1/2 cup cherry tomatoes halved
- 1/2 cup crumbled feta cheese use a gluten-free brand if necessary
- 1/4 cup pitted Kalamata olives chopped
- 2 tablespoons fresh parsley chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Extra virgin olive oil for drizzling
- Fresh lemon wedges for serving
Instructions
- Preheat the Oven & Prepare Bell Peppers: Preheat your oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. Arrange the peppers in a baking dish, cut-side up.
- Cook Quinoa: In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
- Sauté Vegetables: While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing until soft and translucent, about 3 minutes. Add zucchini and carrot, cooking until they start to soften, about 5 minutes. Stir in the cherry tomatoes and cook for another 2 minutes. Remove from heat.
- Combine Ingredients: In a large bowl, combine the cooked quinoa, sautéed vegetables, crumbled feta, chopped olives, parsley, and oregano. Season with salt and pepper to taste. Mix well.
- Stuff the Bell Peppers: Fill each bell pepper with the quinoa and vegetable mixture. Drizzle the tops with a little extra virgin olive oil.
- Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for about 20-25 minutes, or until the peppers are tender but still hold their shape.
- Serve: Serve the stuffed bell peppers warm, with fresh lemon wedges on the side for squeezing over the top.
