Mediterranean Stuffed Peppers with Rice

Mediterranean cuisine is celebrated for its vibrant flavors and healthy ingredients. One dish that perfectly captures this essence is Mediterranean Stuffed Peppers with Rice. This delightful recipe offers a symphony of taste and texture, making it a perfect choice for a wholesome family meal or an impressive dish for entertaining guests.

Ingredients

Bell peppers: 4 large (red, yellow, or green)
Olive oil: 2 tablespoons
Onion: 1 medium, finely chopped
Garlic: 2 cloves, minced
Cooked rice: 1 cup (preferably long-grain or basmati)
Cherry tomatoes: 1 cup, halved
Feta cheese: 1/2 cup, crumbled
Black olives: 1/3 cup, sliced
Pine nuts: 1/4 cup, toasted
Fresh parsley: 1/4 cup, chopped
Fresh oregano: 1 tablespoon, chopped (or 1 teaspoon dried oregano)
Salt and pepper: to taste
Lemon juice: from 1 lemon

Cooking Method

Preheat the oven: Preheat your oven to 375°F (190°C).
Prepare the peppers: Slice the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outsides of the peppers with olive oil.
Cook the filling: In a large skillet, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Stir in the garlic and cook for an additional minute.
Combine ingredients: In a large bowl, mix the sautéed onion and garlic with the cooked rice, cherry tomatoes, feta cheese, olives, pine nuts, parsley, and oregano. Season with salt, pepper, and lemon juice.
Stuff the peppers: Fill each prepared bell pepper with the rice mixture, pressing down lightly to pack the filling.
Bake the peppers: Place the stuffed peppers in a baking dish and cover with aluminum foil. Bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and slightly charred on top.
Serve: Allow the stuffed peppers to cool slightly before serving. Garnish with extra parsley or feta cheese if desired.

Nutritious Value

Mediterranean Stuffed Peppers with Rice are not only delicious but also packed with nutrients. The dish is rich in fiber due to the vegetables and rice, making it a satisfying and filling meal. The inclusion of feta cheese provides calcium and protein, while olives and olive oil contribute healthy fats essential for heart health. Pine nuts add a boost of magnesium and zinc, essential for various bodily functions, including immune support and energy production. This dish is a perfect blend of carbohydrates, proteins, and healthy fats.

Pairings

To complement the flavors of Mediterranean Stuffed Peppers, consider serving them with a fresh Greek salad, which brings additional crunch and a touch of acidity. Another excellent pairing is a side of tzatziki, a creamy yogurt-based sauce that adds a cool, refreshing contrast to the warm peppers.

For drinks, a crisp white wine such as Sauvignon Blanc or a light red like Pinot Noir pairs well with the vibrant flavors of the peppers. Alternatively, a sparkling water with a slice of lemon or a chilled herbal iced tea can make for a refreshing non-alcoholic option.

By combining these elements, the Mediterranean Stuffed Peppers with Rice can become the centerpiece of a balanced, tasty, and healthful meal that is sure to impress.