Mediterranean Stuffed Peppers with Herbed Rice and Feta

Why You’ll Love This Recipe

• Bright Mediterranean flavors: sweet peppers, briny olives, tangy feta, and toasty pine nuts in every bite.
• Hearty vegetarian main that feels special but is simple to pull off on a weeknight.
• Make-ahead friendly and great for meal prep—reheats beautifully.
• Easy to customize with different grains, herbs, or extra veggies.

Grocery List

• Produce: 4 large bell peppers, 1 small yellow onion, 3 garlic cloves, 2–3 Roma tomatoes (or 1 1/2 cups cherry tomatoes), 1 lemon, fresh parsley, fresh dill or mint
• Dairy: Feta cheese (4 oz)
• Pantry: Long-grain white rice, Kalamata olives, pine nuts, extra-virgin olive oil, low-sodium vegetable broth, dried oregano, red pepper flakes, kosher salt, black pepper

Full Ingredients

For the Peppers

• 4 large bell peppers (red, orange, or yellow), tops trimmed, seeds and membranes removed
• 1 tbsp extra-virgin olive oil, for brushing
• Kosher salt and freshly ground black pepper

For the Herbed Rice Filling

• 1 cup long-grain white rice, rinsed until water runs clear
• 1 3/4 cups low-sodium vegetable broth
• 2 tbsp extra-virgin olive oil
• 1 small yellow onion, finely chopped (about 1 cup / 130 g)
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• 1 1/2 cups diced tomatoes, seeded (about 2 medium Roma tomatoes)
• 1/2 cup pitted Kalamata olives, chopped
• 4 oz feta cheese, crumbled (about 1 cup)
• 1/4 cup pine nuts, toasted
• 1/4 cup fresh parsley, chopped, plus more for garnish
• 2 tbsp fresh dill or mint, chopped
• Zest of 1 lemon and 1 tbsp fresh lemon juice, plus wedges to serve
• Kosher salt and freshly ground black pepper, to taste

For Baking & Finishing

• 1/2 cup water (or broth) for the baking dish
• Extra parsley and toasted pine nuts for garnish
• Lemon wedges, to finish

Step-by-Step Instructions

Step 1: Preheat and prep the peppers

Preheat the oven to 375°F (190°C). Lightly brush the outside and inside of the hollowed peppers with 1 tablespoon olive oil and season with a pinch of salt and pepper. Set the peppers upright in a 9×13-inch baking dish; if a pepper wobbles, trim a very thin slice from the base so it stands flat (avoid cutting a hole).

Step 2: Cook the rice

In a medium saucepan, combine the rinsed rice and 1 3/4 cups broth. Bring to a boil, then cover, reduce heat to low, and cook for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

Step 3: Toast the pine nuts

While the rice cooks, toast the pine nuts in a dry skillet over medium heat, stirring often, until golden and fragrant, 3–4 minutes. Transfer to a plate to cool so they stay crisp.

Step 4: Sauté aromatics and tomatoes

In the same skillet, heat 2 tablespoons olive oil over medium heat. Add the onion and cook until soft and translucent, 5–7 minutes. Stir in the garlic, dried oregano, and red pepper flakes (if using) and cook until fragrant, about 30 seconds. Add the diced tomatoes and cook just until they release some juices, 2–3 minutes. Remove from heat.

Step 5: Build the herbed filling

In a large bowl, combine the fluffed rice with the warm onion-tomato mixture. Fold in the chopped olives, crumbled feta, parsley, dill or mint, lemon zest, and 1 tablespoon lemon juice. Stir in half of the toasted pine nuts; reserve the remainder for garnish. Season with freshly ground black pepper and taste before adding salt—feta and olives are salty, so you may need only a small pinch.

Step 6: Stuff and bake

Spoon the filling into the peppers, packing gently and mounding slightly on top. Pour 1/2 cup water (or broth) into the baking dish around the peppers. Cover tightly with foil and bake for 25–30 minutes. Remove the foil, drizzle a little olive oil over the tops, and bake uncovered for 10–15 minutes more, until the peppers are tender and the tops are lightly golden. For extra color, broil for 1–2 minutes, watching closely.

Step 7: Finish and serve

Let the peppers rest for 5 minutes. Sprinkle with the reserved toasted pine nuts and extra chopped parsley, and finish with a generous squeeze of fresh lemon juice. Serve warm with additional lemon wedges.

Pro Tips

• Choose thick-walled peppers for the best tenderness and sweetness; red, orange, or yellow are ideal.
• Seed and drain tomatoes so the filling stays fluffy, not watery.
• Taste the filling after adding feta and olives before salting; these ingredients add plenty of salinity.
• If a pepper won’t stand upright, nestle it in a ring of crumpled foil or slice a thin sliver off the base.
• For a saucier bake, swap the 1/2 cup water in the dish for 1/2 cup tomato puree or broth.

Variations

• Grain swap: Use 1 cup quinoa with 1 3/4 cups broth (cook 15 minutes) or 1 cup brown rice with 2 cups broth (cook 40–45 minutes).
• Vegan: Replace feta with vegan feta or 1/3 cup toasted slivered almonds and add an extra tablespoon of lemon juice.
• Boost protein: Fold in 1 cup cooked chickpeas or 1 cup cooked lentils with the rice for extra heft.

Storage & Make-Ahead

Refrigerate leftovers in an airtight container for up to 4 days. Reheat covered at 350°F (175°C) for 15–20 minutes or microwave until hot. To freeze, cool completely, wrap each pepper tightly, and freeze up to 2 months; thaw overnight in the fridge and reheat at 350°F (175°C) for 25–30 minutes. Make-ahead: Cook the rice and filling up to 2 days in advance; store separately, then assemble and bake. Or assemble the stuffed peppers up to 24 hours ahead, cover, refrigerate, and add 5–10 minutes to the covered bake time.

Nutrition (per serving)

Approximate: 470 calories; 25 g fat; 50 g carbohydrates; 7 g protein; 5 g fiber; 820 mg sodium. Values will vary based on specific ingredients and salt levels.