Mediterranean Quinoa Stuffed Peppers

stuffed peppers
Kaleigh McMordie, MCN, RDN, LD
Total Time: 35 min
Prep Time: 10 min
Cook Time: 25 min
Servings: 2

Nutrition Highlights (per serving)

346 calories
11g fat
51g carbs
13g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 346
% Daily Value*
Total Fat 11g 14%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 189mg 8%
Total Carbohydrate 51g 19%
Dietary Fiber 11g 39%
Total Sugars 11g  
Includes 0g Added Sugars 0%
Protein 13g  
Vitamin D 0mcg 0%
Calcium 80mg 6%
Iron 4mg 22%
Potassium 859mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.

Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves.


  • 2 large red bell peppers
  • 1 cup cooked quinoa
  • 1 cup low sodium cooked chickpeas
  • 1 cup cherry tomatoes, quartered
  • 2 tablespoons pine nuts
  • 2  tablespoons sliced black olives
  • 1 clove garlic
  • 1 teaspoon red wine vinegar
  • 1 teaspoon dried oregano
  • Chopped parsley, for serving (optional)


  1. Heat oven to 350F.

  2. Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.

  3. In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.

  4. Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).

Ingredient Variations and Substitutions

You may use cooked brown rice or other grain, such as farro, in place of the quinoa.

Include any vegetables that you have in your refrigerator that need to be used.

Cooking and Serving Tips

Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.

Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.

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