Mediterranean Stuffed Bell Peppers with Chickpeas & Feta Yogurt Sauce

🌿 Mediterranean Stuffed Bell Peppers with Chickpeas & Feta Yogurt Sauce

A vibrant, healthy, and satisfying vegetarian dish that’s bursting with Mediterranean flavor.

📝 Ingredients

For the Stuffed Peppers:

• 4 large bell peppers (any color)

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1 small red onion, finely chopped

• 2 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• Salt and pepper, to taste

• 1 tablespoon olive oil (plus extra for brushing peppers)

• 1/4 cup fresh parsley, chopped (for garnish)

For the Feta Yogurt Sauce:

• 1 cup plain yogurt (Greek-style works great)

• 1/2 cup feta cheese, crumbled

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• Salt and pepper, to taste

🔪 Instructions

STEP 1: Prepare the Bell Peppers

1. Preheat your oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes.

3. Lightly brush the outsides of the peppers with olive oil and place them upright in a baking dish.

STEP 2: Make the Chickpea Filling

1. In a skillet, heat 1 tbsp olive oil over medium heat.

2. Add the chopped red onion and cook until translucent, about 3–4 minutes.

3. Add the minced garlic and cook for another 1 minute, until fragrant.

4. In a large bowl, combine the sautéed onion and garlic with the chickpeas, cherry tomatoes, cumin, smoked paprika, salt, and pepper. Stir well to combine.

STEP 3: Stuff the Peppers

1. Spoon the chickpea mixture into each prepared bell pepper, packing it in gently.

2. Place the stuffed peppers into the baking dish.

STEP 4: Bake

1. Cover the dish with aluminum foil and bake for 25–30 minutes.

2. Remove the foil and bake uncovered for another 10–15 minutes, until the peppers are tender and slightly charred on the edges.

STEP 5: Make the Feta Yogurt Sauce

1. In a small bowl, whisk together the yogurt, feta cheese, lemon juice, olive oil, salt, and pepper until smooth and creamy.

   • Tip: Use a fork or small blender if the feta is chunky.

STEP 6: Serve

1. Remove the peppers from the oven and let cool for a few minutes.

2. Drizzle each with the feta yogurt sauce and garnish with chopped parsley.

3. Serve warm and enjoy!

⏱️ Timing

• Prep Time: 15 minutes

• Cook Time: 45 minutes

• Total Time: 1 hour

• Servings: 4

✅ Tips & Variations

• Make it vegan: Substitute the feta yogurt sauce with a dairy-free yogurt and vegan feta or tahini-lemon dressing.

• Add grains: Mix in 1/2 cup cooked quinoa, couscous, or rice to the filling for extra heartiness.

• Spice it up: Add a pinch of red pepper flakes or chopped jalapeño for heat.

• Make ahead: Stuff the peppers and refrigerate up to 24 hours in advance. Just bake when ready to serve.