These Mediterranean-style stuffed peppers are packed with bold flavors and are surprisingly easy to make. Filled with spiced beef, quinoa, chickpeas, and a hint of sweetness from dried apricots, these peppers offer a delicious and nutritious meal option. The recipe leans into Mediterranean ingredients, incorporating warm spices, chickpeas, and dried apricots to create a unique and satisfying dish.
Why You'll Love This Recipe
- Flavorful: The combination of spices, beef, and Mediterranean ingredients creates a rich and satisfying flavor profile.
- Healthy: Packed with protein, fiber, and essential nutrients, these stuffed peppers are a wholesome meal choice.
- Easy to Make: The process is straightforward and doesn't require much effort.
- Great for Leftovers: These peppers reheat well, making them a perfect option for meal prepping or enjoying leftovers.
- Adaptable: You can customize the recipe with different grains, proteins, or vegetables to suit your preferences.
Ingredients
- 5 medium bell peppers (any color)
- 1/2 cup low-sodium beef broth
- 1/3 cup dry quinoa
- Salt and pepper to taste
- 2 tsps ground cumin
- 2 tsps ground cinnamon
- 1/2 tsp granulated sugar
- 1/2 lb ground beef (93% lean)
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 tsps grated fresh ginger
- 1-1/4 cup tomato sauce
- 3/4 cup water
- 1 (15 oz) can chickpeas, drained and rinsed
- 8 dried apricots, chopped
- Cooking spray
Step-by-Step Instructions
Step One: Cook the Quinoa
In a small pan, bring the 1/2 cup low-sodium beef broth to a boil. Stir in the 1/3 cup dry quinoa, cover, and cook for about 12 minutes, or until all the broth is absorbed. Fluff with a fork, and season with salt and pepper to taste. Re-cover until ready to use.
Step Two: Mix the Spices
In a small bowl, combine the 2 tsps ground cumin, 2 tsps ground cinnamon, and 1/2 tsp granulated sugar. Set aside.
Step Three: Brown the Beef
Heat up a large non-stick skillet over medium-high heat and begin browning the 1/2 lb ground beef (93% lean). Break up the meat with a wooden spoon, then add the 1 medium yellow onion, chopped. Cook until the beef is no longer pink and the onions have softened, about 5 minutes.
Step Four: Add More Flavor
Stir in the 2 cloves garlic, minced, and 2 tsps grated fresh ginger and cook for another minute. Now, sprinkle the spice mixture over the beef and sauté for another minute, making sure to incorporate it well. This is a good time to taste and adjust the seasoning with salt and pepper, but don’t overdo it.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Step Five: Build the Filling
Reduce the heat to low and stir in the 1-1/4 cup tomato sauce, ½ cup water, 1 (15 oz) can chickpeas, drained and rinsed, and 8 dried apricots, chopped. Mix well. Remove from heat and stir in the cooked quinoa.
Step Six: Prep the Peppers and Oven
Preheat your oven to 375°F (190°C). Lightly coat a 9-inch square baking dish with cooking spray. Add peppers to the baking dish. If the peppers don’t stand upright, trim a thin slice off the bottoms to level them.
Step Seven: Stuff and Bake
Stuff the peppers with the meat mixture and place them in the baking dish. Pour ¼ cup water into the dish, cover with foil, and bake until the peppers are tender, about 45 minutes.
Step Eight: Optional Broil for a Charred Finish
To achieve a slight char on top of the peppers, place them under the broiler for about 5 minutes after baking. Watch carefully to prevent burning.
Tips for Success
- Pepper Selection: You can use any color peppers you prefer. Green peppers are slightly more savory, while red peppers tend to be sweeter.
- Leveling Peppers: If your peppers don't stand up straight, trim a thin slice off the bottoms to level them.
- Achieving Tenderness: To ensure the peppers are fully tender, cover them with foil while baking and add a little water to the baking dish to create steam.
- Charred Finish: For a slight char on top, broil the peppers for a few minutes after baking, but watch them closely.
Variations and Substitutions
- Grains: Instead of quinoa, you can use other grains like rice, couscous, or bulgur.
- Protein: Substitute ground beef with ground turkey, ground chicken, or plant-based meat alternatives.
- Vegetarian Option: Omit the meat and add more vegetables like zucchini, eggplant, or mushrooms.
- Cheese: Add crumbled feta, Parmesan, or vegan mozzarella on top of the peppers before baking for extra flavor.
- Spices: Experiment with different spices like cumin, coriander, or Italian seasoning to customize the flavor profile.
- Herbs: Fresh herbs like parsley, dill, or mint can add a burst of flavor to the filling.
- Sweetness: Adjust the amount of sugar or dried apricots to your liking. You can also use other dried fruits like raisins or cranberries.
Serving Suggestions
These Mediterranean-style stuffed peppers can be served as a main course or a side dish. Here are some serving suggestions:
Read also: Delicious Mediterranean Recipes
- Main Course: Serve one bell pepper per person with sides like Greek tzatziki, Greek salad, or black bean and corn salad.
- Side Dish: Serve 1/2 bell pepper per person next to proteins like lemon chicken drumsticks, baked Cornish hen, or slow cooker lamb.
- Toppings: Garnish with fresh herbs, a dollop of Greek yogurt, or a sprinkle of feta cheese.
Make-Ahead and Storage Instructions
- Make Ahead: You can prepare the filling ahead of time and store it in the refrigerator for up to 2 days. You can also core and grill the bell peppers in advance.
- Storage: Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to 4 days.
- Reheating: Reheat the stuffed peppers in the oven at 350°F (175°C) for about 15 minutes, adding a splash of water to the baking dish to keep them from drying out. You can also reheat them in the microwave.
- Freezing: To freeze the peppers, let them cool completely, then wrap individual stuffed peppers tightly in foil and store them in a freezer-safe bag for up to 3 months. Thaw in the refrigerator before reheating.
Health Benefits
These Mediterranean stuffed peppers offer a variety of health benefits:
- Rich in Nutrients: Bell peppers are an excellent source of Vitamin C, providing a significant portion of your daily requirement.
- High in Protein: The beef and quinoa provide a good source of protein, which is essential for building and repairing tissues.
- Good Source of Fiber: Quinoa and chickpeas are high in fiber, which aids digestion and helps you feel full.
- Healthy Fats: Olive oil and nuts (if added) provide healthy fats that are beneficial for heart health.
- Antioxidants: The various vegetables and spices contain antioxidants that help protect your body against damage from free radicals.
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #stuffed #peppers