These Mediterranean Grilled Stuffed Peppers are full of bright, savory flavors and are as satisfying as they are healthy.
I grew up with a ton of stuffed pepper dinners, and believe me: it’s hard to make a bad stuffed pepper. Stuffed peppers are one of those “unicorn” healthy meals, in that it somehow tastes delicious no matter how many healthy swaps you make. So, if you’re wanting to get into cooking healthy meals for yourself, stuffing a few peppers is a good place to start!
Generally, stuffed peppers have a mix of some type of cooked meat or protein, cooked rice, and seasonings throughout, plus some cheese either in the pepper or on top. The peppers require a bit of pre-cooking before you stuff them so that they’re tender in the end. Once stuffed, the peppers are usually baked or grilled to perfection. As you can tell, the stuffed pepper dinner template can be customized in all kinds of ways.
These Mediterranean grilled stuffed peppers are full of flavor, from the tart feta cheese to the bright, fresh romesco sauce mixed into the filling. Grilling the peppers first, along with a final grilling once stuffed, give a smoky touch to every bite. You and your family will make these again and again!
Are Mediterranean Grilled Stuffed Peppers Healthy?
Yes, these are quite healthy! The protein in this recipe is ground chicken, which is leaner and healthier than other common options like ground beef or ground sausage. Feta is a healthy cheese choice, too, considering it has less fat and calories per ounce than many other types of cheese. The romesco sauce contains almonds, which add more protein and healthy fats. It also calls for lemon juice and roasted red peppers, both of which provide vitamin C. The tomato, almonds, and peppers all lend some fiber to the dish, too.
Those who are lactose intolerant can use a plant-based feta. To make the dish fully vegan, use tofu crumbles or a plant-based ground beef replacement. Another healthy swap is to use brown rice instead of white rice.
All About Romesco Sauce
Never heard of romesco sauce? Here’s a primer on your new favorite dip, spread, and sauce for fresh veggies, crusty bread, and sandwiches!
Romesco sauce originated in a small fishing village in the Catalonia region of Spain, and some sources say it was created in the 18th century, intended to be eaten with fish. It’s a tomato-based sauce that also contains nuts (typically almonds, pine nuts, or hazelnuts), garlic, a small amount of oil, and roasted red peppers. Romesco sauces may also have roasted tomatoes instead of raw, or use sherry vinegar or red wine vinegar for a flavor boost.
Though it was intended for fish, you can use romesco sauce in many other ways. You can spread it on toasted crusty bread, dip raw vegetables in it, or smear some on your next sandwich. Think of it like a red pesto!
How Do I Store Leftovers?
Place leftovers in an airtight container and store in the fridge for up to 3 days. You can also freeze leftovers for up to 2 months in a freezer-safe container or bag. Thaw in the refrigerator overnight before reheating. I advise reheating these in the oven at 350°F for 15-20 minutes, or until they’re warmed through. Alternatively, you can reheat them in the microwave.
Serving Suggestions
I most often serve these by themselves because they truly take the starring role on a dinner plate anyway! But they’re also fantastic with any number of sides.
These stuffed peppers go great alongside a simple Green Salad or Tossed Salad. For a heartier side, serve this with an Orzo Salad, a Corn Salad, or some Roasted Cauliflower And Carrots.
Ingredients
For The Peppers:
- 1/2 cup uncooked white rice
- 1 cup water
- 4 large red bell peppers
- 1 tablespoon olive oil plus additional oil to rub the peppers
- 1 pound ground chicken
- 2 ounces full-fat feta cheese
- 1/4 cup parsley minced
- 1/2 teaspoon sea salt (or to taste)
For The Romesco:
- 1/2 large plum tomato
- 1/4 cup slivered almonds
- 1/2 cup jarred roasted red peppers thinly sliced
- 1/2 tablespoon fresh lemon juice
- 1 teaspoon fresh garlic minced
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground cumin
Instructions
- Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook for 20 minutes. While the rice cooks, heat your grill to high heat.
- Cut the peppers in half lengthwise and scrape out the inner membrane and seeds. Once the grill is hot, place the peppers on the grill and cook until they just begin to turn fork-tender, about 5-10 minutes.
- Heat the oil up in a medium pan over medium-high heat. Add in the chicken and cook until no longer pink inside, about 4-6 minutes. Transfer to a bowl, and add the cooked rice. Mix well.
- Place the 1/2 tomato (for the sauce) into a 3-cup food processor and process until smooth and broken down. Add the remaining sauce ingredients and blend until smooth.
- Stir the sauce into the rice and chicken mixture until well-coated. Then, stir in the feta, parsley, and 1/2 teaspoon of salt.
- Stuff the slightly-cooked peppers with the rice and chicken mixture. Set the grill to medium heat, then place the filled peppers back on the grill.
- Cook, moving around occasionally, until the peppers are nice and fork-tender, about 20-30 minutes.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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