Spinach and Feta Stuffed Peppers: A Nutritious and Flavorful Dish

These stuffed peppers are loaded with a creamy spinach and feta filling, offering a delicious combination of flavors and textures. A nutritious, high-fiber, and low-fat meal that’s simple to make and sure to impress!

• Total Time: 40 minutes
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Servings: 4

Ingredients

1. 4 medium bell peppers (halved and seeds removed)
2. 2 cups fresh spinach (chopped)
3. 1 cup cooked quinoa or rice (optional, for extra heartiness)
4. 1 cup crumbled feta cheese
5. 1/4 cup red onion (finely chopped)
6. 1 garlic clove (minced)
7. 1 tbsp olive oil
8. 1 tsp dried oregano
9. 1/2 tsp black pepper
10. Salt to taste

Optional Toppings:

1. Fresh parsley or dill (chopped)
2. A sprinkle of grated Parmesan cheese

Step-by-Step Instructions

1. Preheat Oven:
   Preheat your oven to 190°C (375°F). Lightly grease a baking dish.
2. Prepare the Bell Peppers:
   Arrange the halved bell peppers in the baking dish, cut side up. Drizzle with a little olive oil and set aside.
3. Make the Filling:
   Heat olive oil in a skillet over medium heat. Add garlic and red onion, and sauté for 2-3 minutes until softened. Add the spinach and cook until wilted.
4. Combine Ingredients:
   In a mixing bowl, combine the cooked spinach mixture, feta cheese, quinoa (if using), oregano, black pepper, and salt. Mix well.
5. Stuff the Peppers:
   Spoon the filling into the prepared bell peppers, packing it in gently.
6. Bake:
   Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5-10 minutes, or until the peppers are tender and the filling is golden.
7. Serve:
   Garnish with fresh parsley or dill, and serve warm.

Nutritional Information (per serving)

• Calories: 180
• Protein: 7 g
• Fat: 9 g
• Carbohydrates: 16 g
• Fiber: 4 g
• Sugar: 6 g

Vitamins and Benefits

Contains:

• Vitamin A (spinach): Supports vision and skin health.
• Calcium (feta): Strengthens bones and teeth.

Benefits:
This dish is high in fiber, low in fat, and packed with nutrients, making it a heart-healthy and satisfying meal for any occasion.

Stuffed peppers have been enjoyed in various cuisines worldwide, with each region adding its unique twist to the filling!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat in the oven or microwave before serving.

FAQ

Can I make this vegan?
“Yes, replace feta with a dairy-free cheese alternative or a creamy tofu mixture.”

What can I use instead of spinach?
“Try kale, Swiss chard, or even arugula for a different flavor profile.”

Can I prepare this dish ahead of time?
“Absolutely! Stuff the peppers in advance, cover, and refrigerate. Bake just before serving.”