Vegetarian Spinach and Feta Stuffed Peppers

Let me tell you, weeknight dinners at our house can sometimes feel like a culinary tightrope walk. We’re always juggling healthy eating with picky eaters and, of course, the ever-present time crunch. That’s why discovering recipes that are both nutritious and genuinely enjoyable is like striking gold. These Vegetarian Spinach and Feta Stuffed Peppers have become exactly that – a golden find! From the moment the aroma of baking peppers filled the kitchen, I knew we were onto something good. The vibrant colors on the plate were instantly appealing, and the first bite? Oh, the first bite was a revelation! The sweetness of the roasted bell pepper, combined with the savory, creamy spinach and feta filling, was just divine. Even my kids, usually skeptical of anything green, devoured them. This recipe is not just a meal; it’s an experience – a burst of Mediterranean sunshine on your plate, perfect for any night of the week. Trust me, once you try these, they’ll become a regular staple in your recipe rotation, just like they have in ours!

Ingredients

• Bell Peppers: 6 large bell peppers (any color, or a mix for visual appeal) – These sturdy peppers form the edible bowls for our delicious filling, offering a slightly sweet and tangy base.
• Spinach: 10 ounces fresh spinach, or 5 ounces frozen spinach, thawed and squeezed dry – The star green, packed with nutrients and a mild, earthy flavor that complements the feta beautifully.
• Feta Cheese: 6 ounces feta cheese, crumbled – The salty, tangy, and creamy counterpoint to the spinach, adding a Mediterranean flair and melting into delicious pockets of flavor.
• Onion: 1 medium yellow onion, finely chopped – Provides an aromatic base to the filling, adding depth and sweetness as it cooks.
• Garlic: 3 cloves garlic, minced – Essential for savory flavor, garlic enhances all the other ingredients and adds a pungent, aromatic note.
• Cooked Rice: 1 cup cooked rice (white or brown, quinoa or couscous can also be used) – Adds bulk and substance to the filling, making the stuffed peppers more satisfying and hearty.
• Sun-dried Tomatoes: ½ cup sun-dried tomatoes, oil-packed, drained and chopped – Brings a burst of intense, sweet-tart flavor and a chewy texture that elevates the filling.
• Pine Nuts (or Walnuts): ¼ cup pine nuts or chopped walnuts – Adds a delightful crunch and nutty flavor, contrasting with the soft filling and enhancing the overall texture.
• Olive Oil: 3 tablespoons olive oil – Used for sautéing and drizzling, olive oil adds richness and healthy fats, essential for Mediterranean cooking.
• Dried Oregano: 1 teaspoon dried oregano – A classic Mediterranean herb that complements spinach, feta, and tomatoes, adding a warm, slightly peppery flavor.
• Dried Basil: ½ teaspoon dried basil – Another Mediterranean staple, basil adds a sweet, aromatic note that enhances the overall herb profile.
• Salt and Black Pepper: To taste – Essential seasonings to balance flavors and bring out the best in all the ingredients.
• Optional: Red Pepper Flakes: ¼ teaspoon red pepper flakes (or more to taste) – Adds a touch of heat for those who like a little spice.
• Optional: Fresh Parsley: ¼ cup fresh parsley, chopped, for garnish – Adds freshness and a pop of color as a final touch.

Instructions

1. Prepare the Peppers: Preheat your oven to 375°F (190°C). Wash the bell peppers thoroughly. Carefully slice off the tops of the peppers, about ½ inch from the stem. Remove the seeds and membranes from inside each pepper and the pepper tops. If you want the peppers to sit flat, you can trim a tiny sliver off the bottom of each pepper, being careful not to cut through the pepper wall.
2. Sauté Aromatics: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
3. Wilt the Spinach: If using fresh spinach, add it to the skillet in batches. Cook, stirring frequently, until the spinach wilts down significantly. If using frozen spinach, ensure it’s thawed and squeezed dry before adding it to the skillet. Cook for a few minutes to heat it through.
4. Combine Filling Ingredients: In a large bowl, combine the cooked spinach and onion mixture with the cooked rice, crumbled feta cheese, chopped sun-dried tomatoes, pine nuts (or walnuts), dried oregano, dried basil, optional red pepper flakes, salt, and black pepper. Mix everything together thoroughly until well combined. Taste and adjust seasonings as needed. You want the filling to be flavorful and slightly salty from the feta.
5. Stuff the Peppers: Spoon the spinach and feta filling generously into each bell pepper, packing it in slightly. You can slightly overfill them as the filling will settle a bit during baking. If you reserved the pepper tops and want to use them, you can place them back on top of the stuffed peppers, or you can discard them.
6. Bake the Peppers: Lightly drizzle the remaining 1 tablespoon of olive oil over the stuffed peppers. Arrange the stuffed peppers in a baking dish. You can add about ½ cup of water or vegetable broth to the bottom of the baking dish to create some steam and prevent the peppers from drying out too much (optional, especially if you like slightly drier peppers).
7. Bake Until Tender: Bake in the preheated oven for 30-40 minutes, or until the bell peppers are tender-crisp and slightly softened, and the filling is heated through and lightly browned on top. The baking time may vary slightly depending on the size and thickness of your peppers and your oven. You can test the peppers for tenderness by piercing them with a fork.
8. Rest and Garnish: Remove the stuffed peppers from the oven and let them rest for a few minutes before serving. This allows the filling to set slightly and makes them easier to handle. Garnish with fresh chopped parsley, if desired, before serving.

Nutrition Facts

(Per serving, based on 6 servings, approximate values)

• Serving Size: 1 stuffed pepper
• Calories: Approximately 350-400 kcal
• Protein: 15-20g
• Fat: 20-25g

Please note: Nutrition facts are estimates and can vary based on specific ingredients, brands, and portion sizes. For accurate nutritional information, use a nutrition calculator with the specific brands and quantities of ingredients you use.

Preparation Time

• Prep Time: 25 minutes (includes chopping vegetables, preparing peppers, and making the filling)
• Cook Time: 30-40 minutes (baking time in the oven)
• Total Time: Approximately 55-65 minutes (from start to finish, ready to serve)

This recipe is relatively quick to prepare, especially if you use pre-cooked rice. The majority of the time is spent baking in the oven, allowing you to focus on other tasks while dinner cooks itself! It’s a perfect weeknight meal solution that doesn’t compromise on flavor or nutrition.

How to Serve

These Vegetarian Spinach and Feta Stuffed Peppers are incredibly versatile and can be served in various ways. Here are some ideas:

• As a Main Course: Serve 1-2 stuffed peppers per person as a satisfying and complete vegetarian main course. They are hearty enough to stand alone.
• With a Side Salad: Pair them with a light and refreshing side salad. A simple Greek salad with tomatoes, cucumbers, olives, and a lemon vinaigrette would complement the Mediterranean flavors beautifully. Alternatively, a mixed green salad with a balsamic dressing works well.
• Alongside Grains: Serve with extra cooked rice, quinoa, or couscous for those who prefer a more substantial meal or want to soak up any delicious juices from the peppers.
• With Crusty Bread: Offer crusty bread or pita bread for dipping into the filling and enjoying every last bit. Garlic bread would be an especially tasty accompaniment.
• As Part of a Vegetarian Feast: Include these stuffed peppers as part of a larger vegetarian or Mediterranean-inspired buffet or family-style meal, alongside other dishes like hummus, baba ghanoush, falafel, or roasted vegetables.
• Warm or at Room Temperature: While best served warm straight from the oven, these stuffed peppers are also delicious at room temperature, making them great for picnics, potlucks, or make-ahead lunches.
• Topped with Yogurt or Tzatziki: For added creaminess and coolness, drizzle a dollop of plain Greek yogurt or tzatziki sauce over the warm stuffed peppers before serving. This adds a tangy and refreshing element.
• With Roasted Vegetables: Roast some complementary vegetables like zucchini, eggplant, or cherry tomatoes alongside the peppers in the oven for a complete and colorful vegetarian meal.

Additional Tips for Perfect Spinach and Feta Stuffed Peppers

1. Pepper Choice Matters: While any color bell pepper works, red and orange peppers tend to be sweeter, while green peppers have a slightly more bitter flavor. Choose your favorite or a mix for visual appeal and flavor variety. Firmer peppers hold their shape better during baking.
2. Squeeze Spinach Dry: Whether using fresh or frozen spinach, ensure you remove as much excess moisture as possible. For fresh spinach, wilt it and then squeeze. For frozen spinach, thaw it completely and squeeze out all the water. This prevents a watery filling.
3. Don’t Overcook the Peppers: Bake the peppers until they are tender-crisp. Overbaking can make them mushy. You want them to be soft enough to easily cut with a fork but still hold their shape.
4. Customize the Filling: Feel free to adapt the filling to your liking. Add other vegetables like chopped zucchini, mushrooms, or artichoke hearts. Experiment with different cheeses like ricotta or Parmesan in addition to or instead of feta.
5. Spice it Up: If you enjoy a bit more heat, increase the amount of red pepper flakes, or add a pinch of cayenne pepper to the filling. You could also use a spicier cheese like pepper jack for a flavorful kick.
6. Make it Vegan (with adjustments): To make this recipe vegan, substitute the feta cheese with a vegan feta alternative or nutritional yeast for a cheesy flavor. Ensure your chosen vegan feta melts well if you want a similar texture.
7. Make-Ahead Friendly: You can prepare the stuffed peppers ahead of time. Assemble them completely, then cover and refrigerate for up to 24 hours before baking. You may need to add a few extra minutes to the baking time if baking from cold.
8. Leftover Magic: Leftover stuffed peppers are delicious! Store them in an airtight container in the refrigerator for up to 3-4 days. Reheat them in the oven, microwave, or even enjoy them cold. They make a fantastic lunch the next day.

FAQ Section

Q1: Can I use different types of peppers besides bell peppers?
A: While bell peppers are the most common and ideal due to their size and shape, you could potentially use other sturdy peppers like poblano peppers for a slightly spicier version. However, bell peppers offer the best balance of sweetness and structure for stuffing.

Q2: I don’t have feta cheese. Can I substitute it with something else?
A: Yes, you can substitute feta with other cheeses. Good alternatives include ricotta cheese for a creamy texture, crumbled goat cheese for a tangy flavor, or even a combination of mozzarella and Parmesan for a milder, meltier option.

Q3: Can I use uncooked rice in the filling?
A: No, it’s essential to use cooked rice in the filling. Uncooked rice will not cook properly inside the stuffed peppers during baking and will result in a crunchy, unpleasant texture. Make sure your rice is fully cooked before adding it to the filling mixture.

Q4: Can I freeze stuffed peppers?
A: Yes, you can freeze stuffed peppers, although the texture of the peppers might change slightly after thawing. To freeze, bake the stuffed peppers as directed, let them cool completely, and then individually wrap them in plastic wrap and foil or place them in freezer-safe containers. Freeze for up to 2-3 months. Thaw in the refrigerator overnight and reheat in the oven or microwave.

Q5: How do I prevent the bottom of the peppers from burning during baking?
A: Adding a little water or vegetable broth (about ½ cup) to the bottom of the baking dish creates steam and helps prevent the peppers from drying out and potentially burning. Also, ensure your oven temperature is accurate and that the peppers are not placed too close to the bottom heating element.

Q6: Can I add meat to this recipe?
A: While this recipe is designed to be vegetarian, you could add cooked ground meat like ground turkey, chicken, or beef to the filling if you prefer. Brown the meat separately and drain off any excess fat before adding it to the spinach and feta mixture. However, keep in mind that adding meat will change the nutritional profile and cooking time may need slight adjustments.

Q7: What if I don’t have sun-dried tomatoes? Can I omit them?
A: Sun-dried tomatoes add a significant flavor boost, but if you don’t have them, you can omit them. Consider adding a tablespoon or two of tomato paste for a bit of concentrated tomato flavor, or you could use roasted red peppers from a jar for a different but still flavorful element.

Q8: My filling seems too dry. What can I do?
A: If your filling seems too dry, you can add a tablespoon or two of olive oil or a little vegetable broth to moisten it. Ensure you squeezed the spinach well, as excess moisture from spinach is a common cause of watery fillings, not dry ones. If it’s dry after baking, it’s less about moisture in the filling and more about the baking process – ensure you are not overbaking and consider adding liquid to the baking dish as mentioned in the instructions.

Print