Mediterranean Stuffed Banana Peppers

Description

These Mediterranean Stuffed Banana Peppers are a colorful and flavorful dish, combining tender banana peppers with a savory filling of quinoa (or rice), fresh vegetables, herbs, and tangy feta cheese. Light yet satisfying, they’re perfect as a main course, side, or appetizer. The gentle heat of banana peppers blends beautifully with the freshness of Mediterranean ingredients, creating a dish that’s both healthy and comforting.

Ingredients for Mediterranean Stuffed Banana Peppers

• 8–10 banana peppers (medium-sized, tops removed, seeds scooped out)

• 1 cup cooked quinoa (or cooked rice/couscous)

• 1 cup cherry tomatoes, diced

• 1/2 cup cucumber, finely diced

• 1/2 cup kalamata olives, chopped

• 1/3 cup red onion, finely chopped

• 2 cloves garlic, minced

• 1/2 cup crumbled feta cheese

• 3 tbsp extra virgin olive oil

• 1 tbsp lemon juice

• 1 tsp dried oregano (or 1 tbsp fresh)

• 1/4 tsp black pepper

• 1/4 tsp salt (adjust based on feta saltiness)

• Fresh parsley for garnish

Instructions

1. Prep Peppers

   • Cut off the tops of the banana peppers, carefully remove seeds and membranes.

   • Blanch in boiling water for 2 minutes, then drain and cool. (This step softens them slightly.)

2. Make the Filling

   • In a large bowl, combine quinoa, tomatoes, cucumber, olives, onion, garlic, feta, olive oil, lemon juice, oregano, black pepper, and salt.

   • Mix until evenly combined.

3. Stuff the Peppers

   • Carefully fill each banana pepper with the quinoa mixture.

   • Arrange them in a baking dish.

4. Bake

   • Preheat oven to 375°F (190°C).

   • Drizzle lightly with olive oil.

   • Cover with foil and bake for 15–20 minutes (just to warm through and meld flavors).

5. Serve

   • Garnish with fresh parsley.

   • Serve warm or at room temperature.

Notes

• Can be served cold as a refreshing salad-style stuffed pepper.

• Swap quinoa with couscous, bulgur, or brown rice for variation.

• Use mini sweet peppers if banana peppers are unavailable.

• Add chickpeas or shredded chicken for extra protein.

Tips

• Blanching helps prevent peppers from being too crunchy.

• For a more roasted flavor, skip blanching and bake longer (25–30 min).

• Use good-quality feta for the best flavor.

• A drizzle of tzatziki sauce or yogurt-garlic dip pairs perfectly.

Servings

Serves: 4–6 people
Serving Size: 2 stuffed banana peppers per person

Nutritional Info (per serving, approx.)

• Calories: 210 kcal

• Protein: 7 g

• Carbs: 22 g

• Fat: 11 g

• Fiber: 4 g

• Sugar: 5 g

• Sodium: 430 mg

Health Benefits

• Rich in antioxidants from peppers, tomatoes, and olives.

• High in fiber from quinoa and veggies, aiding digestion.

• Healthy fats from olive oil support heart health.

• Calcium & protein from feta for bone and muscle health.

• Low-calorie, nutrient-dense—great for weight-conscious meals.

Q & A

Q1: Can I make these ahead of time?
A: Yes! Prepare and stuff peppers, store in the fridge for up to 24 hours, then bake before serving.

Q2: Can I make them vegan?
A: Absolutely—just replace feta with vegan cheese or omit it entirely and add extra olives for flavor.

Q3: Are banana peppers spicy?
A: They have a mild heat—less than jalapeños. You can substitute sweet peppers for zero spice.

Q4: Can I freeze them?
A: Best enjoyed fresh, but you can freeze cooked stuffed peppers for up to 2 months; thaw and reheat in the oven.