Mediterranean Stuffed Mini Peppers

After a long week, there’s nothing my family and I crave more than a vibrant, flavorful, and healthy meal that doesn’t take hours to prepare. Lately, our go-to has been Mediterranean Stuffed Mini Peppers. From the moment these colorful beauties come out of the oven, the aroma fills the kitchen with a tantalizing Mediterranean scent that instantly makes everyone hungry. The first bite is always a burst of sweet pepper, savory filling, and that delightful tang of feta and olives. Even my picky eaters, who usually turn their noses up at vegetables, devour these! They are the perfect appetizer for gatherings, a delightful side dish to grilled meats or fish, or even a light yet satisfying vegetarian meal on their own. Honestly, these stuffed mini peppers have become a staple in our home, and I’m so excited to share this recipe with you, hoping it becomes a favorite in yours too!

Ingredients

The beauty of Mediterranean cuisine lies in its fresh, vibrant ingredients, and this recipe is no exception. Each component plays a crucial role in building layers of flavor and texture that make these stuffed mini peppers utterly irresistible. Let’s dive into each ingredient, understanding why we use them and how they contribute to the overall deliciousness of this dish.

• Mini Sweet Peppers: The stars of our show! You’ll need about 24-30 mini sweet peppers. Look for a mix of colors – red, yellow, and orange – not just for visual appeal, but also because each color variety can offer slightly different nuances in sweetness. Mini peppers are ideal for stuffing because of their size and natural sweetness, which caramelizes beautifully in the oven. They are also packed with Vitamin C and antioxidants, making them a healthy and delicious choice. When selecting your peppers, choose ones that are firm, brightly colored, and free from blemishes. Avoid peppers that are soft or wrinkled, as these might be past their prime.
• Ground Meat (Optional): For those who enjoy a heartier filling, ground meat adds protein and a savory depth. You can use about 1 pound of ground lamb, beef, or turkey. Lamb lends a distinctly Mediterranean flavor, while beef provides a classic savory taste, and turkey offers a leaner option. If you opt for ground meat, ensure it’s lean to avoid excess grease in your filling. For a vegetarian version, simply omit the meat and increase the quantity of other filling ingredients, or consider adding cooked lentils or crumbled vegetarian sausage for substance.
• Cooked Rice or Quinoa: This serves as the base of our filling, adding bulk and a satisfying texture. About 1 cup of cooked rice or quinoa is perfect. White rice, brown rice, or quinoa all work well. Quinoa offers a boost of protein and fiber, while brown rice brings a nutty flavor. Make sure your rice or quinoa is cooked until fluffy and slightly cooled before adding it to the filling mixture. Leftover cooked rice or quinoa is perfect for this recipe, making it a great way to use up leftovers.
• Onion and Garlic: The aromatic foundation of countless delicious dishes, onion and garlic are essential for building flavor in our stuffing. You’ll need 1 medium yellow onion, finely diced, and 2-3 cloves of garlic, minced. Sautéing these aromatics in olive oil before adding them to the filling releases their fragrant oils and mellows their sharpness, creating a sweet and savory base note. Don’t skimp on the garlic – it’s a hallmark of Mediterranean cooking!
• Kalamata Olives: These briny, intensely flavored olives are a quintessential Mediterranean ingredient. About ½ cup of pitted Kalamata olives, roughly chopped, will add a salty, savory punch and a characteristic Mediterranean tang. Kalamata olives are cured in red wine vinegar, which gives them their unique flavor profile. If you can’t find Kalamata olives, you can substitute with other brine-cured olives, but Kalamatas are truly the best for this recipe.
• Feta Cheese: Crumbled feta cheese adds a creamy, salty, and tangy counterpoint to the other flavors. You’ll need about ½ cup of crumbled feta. Use a good quality feta cheese, preferably one packed in brine, as it will have a richer flavor and creamier texture than pre-crumbled feta. If you’re watching your sodium intake, you can rinse the feta cheese briefly under cold water before crumbling.
• Sun-dried Tomatoes: These intensely flavored tomatoes, packed in oil, bring a concentrated sweetness and chewy texture to the filling. About ½ cup of oil-packed sun-dried tomatoes, drained and chopped, is ideal. The oil they are packed in is also flavorful and can be used for sautéing the onions and garlic if desired. Sun-dried tomatoes add a depth of umami and a burst of summery tomato flavor, even in the off-season.
• Fresh Parsley and Oregano: Fresh herbs are crucial for brightening up the flavors and adding freshness. You’ll need about ¼ cup of chopped fresh parsley and 2 tablespoons of chopped fresh oregano. Parsley brings a clean, slightly peppery note, while oregano adds a warm, slightly pungent, and distinctly Mediterranean aroma. If fresh oregano is unavailable, you can substitute with 1 teaspoon of dried oregano, but fresh is always preferred for its brighter flavor.
• Olive Oil: The heart of Mediterranean cooking! Extra virgin olive oil is used for sautéing the aromatics and adds richness and healthy fats to the recipe. You’ll need about 2-3 tablespoons for sautéing and drizzling. Choose a good quality extra virgin olive oil for the best flavor and health benefits.
• Spices: A simple blend of spices enhances the Mediterranean character of the dish. You’ll need:
  • 1 teaspoon dried oregano (if not using fresh, or to supplement fresh)
  • ½ teaspoon ground cumin: Adds warmth and earthy notes.
  • ¼ teaspoon red pepper flakes (optional): For a touch of heat.
  • Salt and Black Pepper: To taste, for seasoning. Remember that feta and olives are already salty, so season cautiously.

Instructions

Creating these Mediterranean Stuffed Mini Peppers is surprisingly straightforward. The key is to prepare each component properly, ensuring that the flavors meld together beautifully during baking. Follow these step-by-step instructions for perfectly delicious results every time.

1. Prepare the Mini Peppers: Begin by washing the mini peppers thoroughly under cold water and patting them dry with a clean kitchen towel or paper towels. This is important to remove any dirt or residue. Next, using a sharp paring knife, carefully slice each mini pepper lengthwise from stem to tip. You want to create two halves, boat-shaped, perfect for stuffing. Remove the seeds and membranes from each pepper half. This step is crucial to prevent bitterness and create space for the filling. Set the prepared pepper halves aside.
2. Sauté Aromatics (and Meat, if using): Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is shimmering, add the diced onion and cook for about 5-7 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to let it burn. If you are using ground meat, add it to the skillet now. Increase the heat to medium-high and cook, breaking it up with a spoon, until it is browned. Drain off any excess grease if necessary. Cooking the meat thoroughly at this stage ensures it’s safely cooked and adds depth of flavor to the filling.
3. Combine Filling Ingredients: In a large mixing bowl, combine the cooked rice or quinoa, the sautéed onion and garlic (and cooked meat, if using), chopped Kalamata olives, crumbled feta cheese, chopped sun-dried tomatoes, chopped fresh parsley, chopped fresh oregano, dried oregano (if using), ground cumin, red pepper flakes (if using), salt, and black pepper. Mix everything together thoroughly until well combined. Taste the filling and adjust seasoning as needed. Remember to taste for salt carefully, considering the saltiness of the feta and olives. This is your chance to make sure the filling is perfectly balanced and flavorful before stuffing the peppers.
4. Preheat Oven and Prepare Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a baking dish, such as a 9×13 inch dish, with olive oil or cooking spray. This prevents the peppers from sticking and makes cleanup easier.
5. Stuff the Mini Peppers: Using a small spoon or your fingers, carefully fill each mini pepper half with the prepared filling. Pack the filling in firmly but gently, slightly mounding it on top of each pepper half. Don’t overstuff them to the point where they become unstable. Arrange the stuffed mini peppers in the prepared baking dish, packing them snugly but not overcrowding them, cut-side up.
6. Bake the Stuffed Peppers: Drizzle the stuffed peppers with a little extra olive oil – about 1 tablespoon should be sufficient. This helps them roast nicely and adds moisture. Bake in the preheated oven for 20-25 minutes, or until the peppers are tender-crisp and the filling is heated through and lightly golden brown on top. The peppers should be slightly softened but still hold their shape. Avoid overbaking, as you want the peppers to retain some texture.
7. Serve and Enjoy: Once baked, carefully remove the baking dish from the oven. Let the stuffed mini peppers cool slightly before serving. Garnish with extra fresh parsley or a sprinkle of feta cheese, if desired. These Mediterranean Stuffed Mini Peppers are delicious served warm or at room temperature. They are perfect as an appetizer, side dish, or light meal.

Nutrition Facts

(Per Serving – approximate, based on 4 peppers per serving, vegetarian version, and using average ingredient quantities. Nutritional values can vary based on specific ingredients and portion sizes.)

• Servings: Approximately 6-8 servings (depending on appetite, 4 peppers per serving is a good estimate for an appetizer portion)
• Serving Size: 4 stuffed mini peppers

Approximate Nutritional Values per Serving (Vegetarian Version):

• Calories: 220-280 kcal
• Protein: 8-10g
• Fat: 15-18g
  • Saturated Fat: 4-5g
  • Monounsaturated Fat: 9-11g
  • Polyunsaturated Fat: 1-2g
• Carbohydrates: 18-22g
  • Fiber: 4-5g
  • Sugar: 8-10g
• Sodium: 400-500mg (varies based on feta and olives)
• Cholesterol: 20-30mg
• Vitamin C: 150-200% DV (Daily Value)
• Vitamin A: 30-40% DV
• Calcium: 10-15% DV
• Iron: 6-8% DV

Note: Adding ground meat will increase the protein and fat content, and potentially the calories, depending on the type and leaness of the meat used. These values are estimates and should be used as a general guide. For precise nutritional information, use a nutrition calculator with specific ingredient brands and amounts. This recipe is naturally rich in vitamins, minerals, fiber, and healthy fats, making it a nutritious and delicious choice. It aligns well with the principles of the Mediterranean diet, which is known for its health benefits.

Preparation Time

This recipe is relatively quick and easy to prepare, making it perfect for weeknights or when you need a flavorful dish without spending hours in the kitchen.

• Prep Time: 25-30 minutes (includes washing, chopping vegetables, preparing filling)
• Cook Time: 20-25 minutes (baking time in the oven)
• Total Time: 45-55 minutes

Tips to Speed Up Preparation:

• Use pre-cooked rice or quinoa: If you have leftover cooked rice or quinoa, you can significantly reduce prep time.
• Chop vegetables efficiently: Practice your knife skills or use a food processor for dicing onions and chopping olives and sun-dried tomatoes (be careful not to over-process).
• Prepare filling ahead of time: The filling can be made a day ahead and stored in the refrigerator. This allows flavors to meld even further and reduces the workload on the day of cooking.
• Assemble ahead of time: You can stuff the peppers a few hours before baking and keep them covered in the refrigerator until ready to bake. This is great for meal prepping or when entertaining.

How to Serve Mediterranean Stuffed Mini Peppers

These versatile stuffed mini peppers can be served in a variety of ways, making them suitable for different occasions and meals. Their vibrant flavors and attractive appearance make them a crowd-pleaser.

Serving Suggestions:

• Appetizer:
  • Arrange them beautifully on a platter for parties, gatherings, or holiday appetizers.
  • Serve with a side of creamy tzatziki sauce or hummus for dipping.
  • Garnish with fresh herbs like mint or dill for an extra touch of freshness.
  • Pair them with other Mediterranean appetizers like olives, feta cheese cubes, and pita bread.
• Side Dish:
  • Serve alongside grilled chicken, fish, or lamb for a complete Mediterranean meal.
  • Accompany roasted vegetables like zucchini, eggplant, or bell peppers.
  • Add them to a meze platter with other small Mediterranean dishes.
  • Serve with a simple green salad dressed with a lemon vinaigrette.
• Light Vegetarian Meal:
  • Enjoy a larger portion (6-8 peppers) as a satisfying and healthy vegetarian lunch or dinner.
  • Serve with a side of crusty bread for soaking up any delicious juices.
  • Pair with a lentil soup or a Greek salad for a more substantial vegetarian meal.
• Picnic or Potluck Dish:
  • They are perfect for picnics or potlucks as they can be served at room temperature and travel well.
  • Pack them in a container with a lid to keep them fresh and easy to transport.
• Breakfast or Brunch:
  • Serve alongside scrambled eggs or a frittata for a Mediterranean-inspired brunch.
  • They provide a flavorful and healthy vegetable component to a brunch spread.

Additional Tips for Perfect Mediterranean Stuffed Mini Peppers

To ensure your Mediterranean Stuffed Mini Peppers are a resounding success, here are five essential tips to keep in mind:

1. Don’t Overcrowd the Pan: When baking, ensure the stuffed peppers are arranged in a single layer in the baking dish without being too crowded. Overcrowding can steam the peppers instead of roasting them, resulting in soggy peppers rather than tender-crisp ones. If necessary, use two baking dishes to give the peppers enough space to roast properly. Proper spacing allows for better air circulation and even cooking, leading to perfectly textured peppers.
2. Customize Your Filling: Feel free to adapt the filling to your preferences and dietary needs. If you are not a fan of feta, try using goat cheese or ricotta cheese for a milder flavor. For a spicier kick, add a pinch of cayenne pepper or use hot Italian sausage in place of ground meat. You can also incorporate other vegetables into the filling, such as chopped zucchini, spinach, or artichoke hearts. Get creative and experiment with different combinations to find your perfect filling. Consider adding toasted pine nuts or chopped walnuts for extra texture and nutty flavor.
3. Make-Ahead Magic: These stuffed mini peppers are excellent for making ahead of time. You can prepare the filling and stuff the peppers up to 24 hours in advance. Store them covered in the refrigerator until you are ready to bake. Alternatively, you can bake them completely ahead of time and gently reheat them in the oven or microwave before serving. Reheating in the oven is recommended for maintaining the best texture. Making them ahead is a lifesaver when you are entertaining or want to get ahead on meal prep during a busy week.
4. Roast Peppers for Extra Flavor: For an even deeper, sweeter flavor in the peppers themselves, consider roasting the pepper halves briefly before stuffing them. Drizzle the pepper halves with olive oil and roast them in a 400°F (200°C) oven for about 10 minutes, just until they start to soften slightly. Let them cool slightly before stuffing. This pre-roasting step intensifies the natural sweetness of the peppers and adds a slightly smoky char, enhancing the overall flavor of the dish.
5. Garnish Generously: Don’t underestimate the power of a good garnish! Fresh herbs like parsley, oregano, mint, or dill brighten up the flavors and add visual appeal. A sprinkle of extra crumbled feta cheese or a drizzle of balsamic glaze can also elevate the presentation. A squeeze of fresh lemon juice just before serving can add a final touch of brightness and acidity that complements the rich flavors of the stuffed peppers. Garnishes are the finishing touches that take your dish from good to great.

Frequently Asked Questions (FAQ)

Here are some common questions you might have about making Mediterranean Stuffed Mini Peppers:

Q1: Can I make these vegetarian or vegan?

A: Yes, absolutely! To make them vegetarian, simply omit the ground meat. The recipe is delicious and satisfying without meat. To make them vegan, you will need to substitute the feta cheese with a vegan feta alternative or nutritional yeast for a cheesy flavor. Ensure that your chosen vegan feta melts well if you want a similar texture. You can also add cooked lentils or crumbled walnuts to the filling for added protein and texture in the vegan version.

Q2: Can I use different types of olives or cheese?

A: Yes, you can definitely customize the olives and cheese based on your preference. While Kalamata olives are traditional for Mediterranean flavors, you can use other brine-cured olives like Castelvetrano or Niçoise olives. For cheese, if you don’t like feta, try using goat cheese for a tangy flavor or ricotta cheese for a milder, creamier texture. For a sharper flavor, a little bit of grated Parmesan cheese can also be added to the filling or sprinkled on top before baking.

Q3: How long do leftovers last and how should I store them?

A: Leftover Mediterranean Stuffed Mini Peppers can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can gently warm them in the oven at 350°F (175°C) for about 10-15 minutes, or microwave them until heated through. Reheating in the oven is recommended to maintain the best texture. They are also delicious served cold or at room temperature the next day, making them perfect for lunch or a quick snack.

Q4: Can I freeze these stuffed mini peppers?

A: While you can freeze cooked stuffed mini peppers, the texture of the peppers might change slightly upon thawing and reheating, becoming a bit softer. If you plan to freeze them, it’s best to freeze them after baking and cooling completely. Arrange them in a single layer on a baking sheet and freeze until solid, then transfer them to a freezer-safe bag or container. To reheat from frozen, bake them in a 350°F (175°C) oven for about 20-25 minutes, or until heated through.

Q5: Can I add more spice to this recipe?

A: Yes, if you like a spicier dish, you can easily add more heat. Increase the amount of red pepper flakes, or add a pinch of cayenne pepper to the filling. You can also include a finely chopped jalapeño pepper (seeds removed for less heat, seeds included for more heat) to the filling for a fresh spicy kick. Alternatively, serve them with a side of hot sauce or a drizzle of chili oil for those who prefer extra spice. Always start with a small amount of spice and taste as you go to adjust to your desired level of heat.

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