Flavors Worth Savoring
Stuffed Bell Peppers with Rice and Spinach
Course: Side dish, Main courseCuisine: Greek, Turkish, Lebanese, MoroccanDifficulty: MediumServings
4
servingsPrep time
20
minutesCooking time
40
minutesCalories
250
kcalDescription of Recipe:
These Stuffed Bell Peppers with Rice and Spinach are a delicious, flavorful, and nutrient-packed meal that highlights the best of Mediterranean cuisine. Bell peppers are stuffed with a savory mixture of rice, fresh spinach, herbs, and a touch of garlic-infused olive oil, then baked until tender. This dish offers a perfect balance of flavors and textures, making it ideal for those following a Mediterranean, Low-FODMAP, Gluten-Free, or Plant-Based diet. It’s hearty enough to be served as a main course but light enough to enjoy as a side dish.
Ingredients
4 large bell peppers (red, yellow, or green)
1 cup cooked white or brown rice
1 cup fresh spinach (chopped and wilted)
2 tbsp garlic-infused olive oil
1 small zucchini, finely diced (optional for extra veggies)
Juice of 1/2 lemon
1 tsp dried oregano
1 tsp dried basil
1/2 tsp ground cumin
Salt and pepper to taste
2 tbsp feta cheese, crumbled (optional; omit for plant-based)
1 tbsp fresh parsley, chopped (for garnish)
Directions
- Preheat the Oven:
Preheat your oven to 375°F (190°C). - Prepare the Bell Peppers:
Cut each bell pepper in half lengthwise and remove the seeds and membranes. Arrange the bell pepper halves in a baking dish. - Cook the Rice and Spinach:
If you haven’t already, cook the rice according to the package instructions.
In a skillet, heat 1 tablespoon of garlic-infused olive oil over medium heat. Add the chopped spinach and cook for about 2-3 minutes, or until wilted. Set aside. - Make the Filling:
In a large bowl, combine the cooked rice, wilted spinach, diced zucchini, lemon juice, dried oregano, basil, cumin, and the remaining garlic-infused olive oil. Mix well and season with salt and pepper to taste. - Stuff the Bell Peppers:
Spoon the rice mixture into each bell pepper half, pressing down gently to pack the filling in tightly. If using, sprinkle crumbled feta cheese on top. - Bake the Peppers:
Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and slightly charred on the edges. - How to Serve:
Mediterranean Style: Serve with a side of Greek yogurt or tzatziki (if not Low-FODMAP) and a Greek salad.
Low-FODMAP Option: Pair with steamed green beans or roasted zucchini.
Gluten-Free and Plant-Based: Enjoy with a side of quinoa salad or a light cucumber and tomato salad.
Recipe Video
Notes
- Remarks and Ideas:
Add Protein: Include a handful of chickpeas or lentils in the filling for extra protein, keeping the dish suitable for a plant-based diet.
Cheese Alternative: Swap the feta cheese for a dairy-free cheese or simply omit it for a fully plant-based or dairy-free option.
Additional Veggies: Feel free to add other Low-FODMAP veggies like diced eggplant or carrots to the rice mixture for more flavor and texture. - Taste, Smell, and Texture:
Taste: The sweet, slightly charred flavor of roasted bell peppers complements the savory, herb-infused rice and spinach filling. The garlic-infused oil adds a subtle hint of garlic without being overpowering.
Smell: As the peppers bake, they release a fragrant aroma of fresh herbs, garlic, and olive oil, filling the kitchen with the comforting scent of Mediterranean cooking.
Texture: The bell peppers become soft and tender, while the rice filling is fluffy and perfectly cooked, providing a satisfying contrast with each bite.
