Vegetarian Stuffed Peppers with Basil Vinaigrette

These vegetarian stuffed bell peppers are filled a colorful and herbaceous mixture of orzo and chickpeas, cherry tomatoes, and olives, and finished with feta and a simple basil vinaigrette.

This recipe for stuffed peppers is from my book, Mediterranean Dish: 120 Bold and Healthful Recipes You Will Make Again. This is a vegetarian version of a dish I call Mahshi which means "stuffed."

The Mediterranean is a place where we stuff all sorts of vegetables. The Mediterranean is full of stuffed vegetables, including Greek and Italian peppers, grape leaves stuffed with rice and spices, onions stuffed with aromatic rice, zucchini and cabbage. We can make any vegetable even more delicious with our favorite flavors. Have you ever tried stuffed tomato? Amazing!

This recipe is a simple one where I replace meat with chickpeas to create a healthy and filling main. Orzo pasta gives it heft but you can replace it with rice, quinoa or gluten-free pasta.

The filling is made with olives, tomatoes and other Greek ingredients. While the peppers are roasting, you can combine the mixture. Finish it off with a basil-lemon vinaigrette with crumbled feta. This filling and easy recipe is perfect for a busy weekday.

They make a great side dish and are a quick vegetarian meal (or vegan, if you leave out the cheese). Serve with a protein like Lemon Garlic Chicken or Poached Salmon.

Ingredients in this Vegetarian Stuffed Pepper Recipe

These bell pepper boats are made even more impressive by the filling. You'll need the following to make this dish:

• Orzo: A small, rice-sized spaghetti that adds weight and texture. If you are avoiding gluten, you can use any other cooked grain like Farro, quinoa, or Basmati Rice.
• Add plant-based proteins to the filling. You can cook chickpeas from scratch, or you can use canned chickpeas that have been drained to reduce the preparation time.
• Cherry tomato:Add freshness and color to your dish. Feel free to use other small, firm and juicy tomato types, such as grape tomatoes or chopped Campari.
• Shallot :A finely minced shallot adds sweetness and a mild oniony taste.
• Kalamata Olives:For a little tanginess. Use any olive variety you prefer.
• Pine Nuts: These are optional but add a buttery flavor and a pleasing texture to the stuffing. You can also use other nuts like almonds or Walnuts.
• Basil Vinaigrette Adds fresh and bright herbal notes. Fresh basil, shallots, garlic, limes, white wine vinegar, extra virgin olive oils, red pepper flakes, and kosher sea salt are all you need.
• Feta Cheese:Crumble feta cheese from a block into the brine. Pre-crumbled cheese is usually quite dry and lacks creaminess.
• Seasonings Dried Oregano adds a fragrant quality. Pepper and salt are used to enhance the flavor.

How to make vegetarian stuffed peppers

Filling is the key to making the best vegetarian-stuffed peppers. We make a basil vinaigrette that is bright and herbaceous, and then whip up an orzo filling as the peppers are roasting.

Basil Vinaigrette

• Prepare yourself. Fill a large pot and a small saucepan with water, and bring them to a rolling boil on high heat. Fill a large bowl with ice and place it near the stove. Place a rack at the center of your oven and heat it to 400degF. Brush a large dish with olive oil.
• Blanch the basil. Prepare 2 cups of packed basil leaves. Add the basil to the boiling water in the small pan and let it wilt. Then, using a slotted tong or a slotted teaspoon, transfer the basil to the ice-water. Allow to cool for five minutes. Then transfer the basil to a paper-towel and squeeze as much water out as you can.
• Make the basil dressing. Add the blanched Basil, 1 shallot chopped, 1 clove of garlic, 2 tablespoons of white wine vinegar, 1/2 cup of extra virgin olive oils, and 1/2 teaspoon flakes red pepper to the bowl fitted with the multipurpose blade on a food processor. Blend until smooth and well-combined. Add the juice from 1 lime. Set aside and season with salt and black pepper.

Roast the peppers and start the stuffing

• Roast the peppers. Remove the core and seeds from 5 large bell peppers by cutting them in half, but keep the walls intact. Spread generously with olive oil on all sides and place them in the baking dish, cut-side facing up. Sprinkle 2 teaspoons of dried oregano and 1/2 teaspoon each of salt and pepper. Roast for 30 to 35 minutes until the potatoes are tender.
• Cook the orzo. As the peppers are roasting, salt generously the large pot of boiling orzo. Cook the orzo according to package instructions. Drain well.
• Toasting the pine nuts is optional. Add 1/4 cup of pine nuts to a small pan set on medium heat. Stir or toss the pine nuts until they are fragrant and light golden, approximately 5 minutes. Keep stirring and staying nearby, as the nuts can quickly go from toasted or burnt within the time you take to wash your hand.

Mix, Stuff, & Serve

• Mix the stuffing. Combine the orzo drained, with 1 cup cooked chickpeas (or canned), 1 cup cherry tomatoes halved, 1 shallot minced, 1/4 cup chopped Kalamata Olives and the toasted Pine Nuts (if using). Pour 1/3 cup of basil vinaigrette over the mixture and mix well. Add more vinaigrette if you like.
• Fill and serve. Remove the peppers from your oven when they are soft and place them on a serving plate. Orzo is spooned into each half of the pepper. Sprinkle with feta cheese and serve.

How to store leftover stuffed peppers

In the refrigerator, leftover vegetarian stuffed peppers can be stored in an airtight container for up to four days. You can also store the leftover filling in the fridge for up to 4 days. Restauration: Serve leftovers warm.

Vinaigrette can be stored for up to four days. Drizzle over:

• Salads:I love it especially in pasta or grain salads like couscous or farro because they absorb the flavor of the dressing easily. You can also add it to fruit, vegetable or lettuce salads, such as roasted asparagus, cucumber, green beans or watermelon.
• As an accompaniment: This white wine and basil vinaigrette is also a zesty sauce that can be used to dress up flaky grilled fish, whole baked fish and lemon garlic drumsticks.
• Roast vegetables: Sometimes I pour some over roasted vegetables or boiled potatoes.

What to serve with Stuffed Peppers

These vegetarian stuffed bell peppers are a great meatless main dish. Thanks to the orzo, chickpeas and chickpeas they are very filling. For a little crunch I will add a quick side salad like a parmesan salad with lettuce or a lemony salad with arugula.

If I am cooking for a large group, these stuffed bell peppers are a great side dish. Serve this dish with a protein like Mediterranean Poached Halibut, or Italian-Style Skillet chicken breast with Mushrooms & Tomatoes.

Substitutions and Swaps

This recipe lends well to customizing. You can customize this recipe in many ways.

• You don't like bell Peppers? You can stuff small zucchini and large tomatoes. You can also omit bell peppers and make orzo only.
• Use different nuts instead of pinenuts:Slivered almonds toasted, hazelnuts roasted, or walnuts toasted can be used in place of pinenuts.
• Make the dish gluten-free: Swap out orzo for rice (this works well if you are looking for a gluten-free option).
• To make it vegan: To make this recipe vegan simply leave out the Feta cheese.

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The Mediterranean Dish first published Vegetarian Stuffed Peppers With Basil Vinaigrette.

Frequently Asked Questions

Is Banana allowed in the Mediterranean diet?

Yes, bananas may be eaten on the Mediterranean Diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Is it expensive to eat the Mediterranean diet?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. You need to plan your meals according to your budget. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet is primarily plant-based, including fruits, vegetables, legumes and nuts. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

What fruit is on a Mediterranean diet?

You will find fruits like oranges, grapes melons, melons, pears and dates in the Mediterranean Diet. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. Discover the diverse local foods that are considered to be staples in Mediterranean countries and enjoy the rich flavors of this ancient diet.

Can the Mediterranean Diet also be vegetarian?

Yes, you can adapt the Mediterranean Diet to be vegetarian. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Another option is to make hummus from mashed beans, add nuts and seeds to bowls and salads, have hummus with vegetables as snacks, or replace ice cream with frozen bananas for dessert.

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean diet is known for its focus on healthy, nutritious food choices as well as regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. Red wine is encouraged in moderation. The basic principles of a Mediterranean diet are:

1. Eat mainly plant-based meals, including fruits, vegetables, whole grain bread and cereals, beans and legumes, nuts and seeds, and healthy fats such as olive oil and other olive oils. Also, eat small amounts yogurt (preferably notfat), low-fat cheese, yogurt, and minimal amounts of red and lean meats or poultry about once a week.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. To add flavor to your dishes, you can use herbs rather than salt.
4. Get active by adding some exercise to your daily schedule, such a walk after dinner, or taking up a class.
5. Enjoy meals with family and friends and savor the experience of sharing food.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will allow you to know when you feel full and satisfied.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 Expertly Reviewed – US News Health

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of the Mediterranean Diet: A Literature Review - PMC

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• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

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• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

How To

How to Adopt a Mediterranean Diet for a Healthier Lifestyle

The Mediterranean Diet is an eating style that draws inspiration from traditional Mediterranean cuisine. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. The diet includes a lot of plant-based nutrients such as nuts, legumes, and vitamins. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

The Mediterranean diet can provide many benefits to your health. This includes a longer life with better quality and better blood lipids, improved glucose control, reduced risk for depression, improved cognitive function, and a lower risk of certain types of cancer, such as colon, than other diets. Evidence also suggests possible beneficial effects on weight management and cardiovascular diseases. In addition to its health benefits on body composition and overall health status to chronic disease prevention, it promotes eating habits involving socializing around meals that help minimize food cravings at random times throughout the day or night. This lifestyle can also have health benefits by incorporating moderately vigorous physical activity into your day. For example, walking or biking to work, and taking the stairs rather than the elevator.

Eat more fruits and vegetables as sides and snacks to adopt a Mediterranean-style diet. Whole-grain alternatives to refined grains include brown rice and quinoa as well as oats and barley. Include more nuts, fish, beans and other protein-rich foods in your diet. Use olive oil as your primary cooking fat and herbs and spices to season food instead of salt. Limit your intake of dairy products, such as yogurt, cheese, or milk. And finally, enjoy a glass of red wine on occasion to complete the Mediterranean diet experience!

It takes effort and time to make changes to your daily meals. Still, several tips can simplify transitioning into a healthier lifestyle using this type of diet: Firstly, start swapping high-calorie snacks such as chips for nutrient-dense vegetables even if you consume them as appetizers before meals or during exchanges between traditional courses. Also, you can learn how to diversify your diet so you don’t become bored of the same ingredients. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

Mediterranean cuisine encourages you enjoy food and to cook with a healthy approach. You can gradually increase your intake of whole foods and plant-based ingredients for a more balanced diet by making small changes at first. This dietary approach can offer health benefits that include a longer lifespan and better overall quality of living.

Resources:

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