Stuffed peppers with feta

Introduction:
Stuffed peppers with feta are a delicious and vibrant dish, perfect for a healthy meal or side. The combination of bell peppers, seasoned with herbs and stuffed with a mixture of creamy feta cheese, rice, and aromatic vegetables, makes for a flavorful and satisfying meal. This dish is a wonderful way to enjoy vegetables, with a Mediterranean twist from the feta and herbs, offering both taste and nutrition. The stuffed peppers can be enjoyed hot or cold, making them a versatile dish for different occasions.

The History of Stuffed Peppers with Feta:
Stuffed peppers have a long history, with various forms appearing across different cuisines. The concept of stuffing vegetables, especially peppers, dates back to ancient times. Mediterranean countries, such as Greece, have long featured stuffed peppers in their culinary traditions. The addition of feta cheese in stuffed peppers is a more modern take, inspired by the rich dairy products of the region, bringing a tangy, creamy element that elevates the dish. Over time, the recipe has evolved, with different regions incorporating their local flavors and ingredients into the stuffing.

Ingredients Breakdown:
For the filling, you’ll need a combination of rice, which serves as the base, and feta cheese for richness and a savory tang. Fresh herbs, like parsley or oregano, add depth, while diced vegetables like onions, tomatoes, and garlic contribute texture and flavor. The bell peppers themselves are both the vessel and the star of the dish. Olive oil is used to sauté the vegetables and to coat the peppers for roasting. A touch of salt and pepper rounds out the flavor profile.

Step-by-Step Recipe:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off of the bell peppers and remove the seeds and membranes.
3. In a skillet, heat a tablespoon of olive oil over medium heat. Sauté chopped onions and garlic until softened, about 3-5 minutes.
4. Add cooked rice to the skillet along with diced tomatoes, herbs, and seasoning. Stir to combine.
5. Remove from heat and fold in crumbled feta cheese.
6. Stuff the peppers with the rice and feta mixture, packing it tightly.
7. Place the stuffed peppers in a baking dish, drizzle with olive oil, and cover with foil.
8. Bake for 30-35 minutes, until the peppers are tender.
9. Optional: Remove the foil during the last 5 minutes to allow the tops to brown slightly.
10. Serve hot, garnished with fresh herbs, if desired.

Tips for the Perfect Stuffed Peppers with Feta:

• Use a high-quality feta for the best flavor, preferably one made from sheep’s milk for a richer taste.
• For extra flavor, roast the peppers briefly before stuffing them to enhance their sweetness.
• You can substitute the rice for quinoa, couscous, or bulgur for a different texture and flavor.
• Add other vegetables such as zucchini, eggplant, or mushrooms for more variety in the stuffing.
• If you prefer a spicy kick, add a pinch of red pepper flakes to the filling.

Variations and Customizations:

• Meat lovers: For a heartier meal, add ground meat (beef, lamb, or turkey) to the filling, mixing it with the rice and feta.
• Vegan: Substitute the feta with a plant-based cheese or omit it altogether for a lighter, dairy-free version.
• Stuffed pepper variations: Use other varieties of peppers, like Anaheim or poblano, for a unique flavor.
• Herb variations: Experiment with basil, thyme, or mint instead of parsley for a different flavor profile.

Health Considerations and Nutritional Value:
Stuffed peppers with feta are a healthy, well-balanced dish. The peppers provide a great source of vitamin C, while the rice offers a good amount of fiber. Feta cheese adds a rich, savory flavor but can be high in sodium, so it’s best to use in moderation. This dish is also a good source of protein, especially if you add meat to the filling. The use of olive oil provides healthy fats, making this a heart-healthy meal when eaten in the right portions.

FAQ:

• Can I make stuffed peppers ahead of time? Yes, you can prepare the stuffed peppers a day before and refrigerate them until ready to bake. Just bake them for a little longer if they are chilled.
• Can I freeze stuffed peppers with feta? Absolutely! Freeze the stuffed peppers before baking, then bake them from frozen when you’re ready to eat.
• How do I make the peppers softer? To ensure the peppers are softer, you can blanch them in boiling water for a few minutes before stuffing and baking.

Stuffed peppers with feta

Stuffed peppers with feta are a flavorful and versatile dish, featuring a combination of rice, feta, and herbs stuffed inside sweet bell peppers. This Mediterranean-inspired meal is healthy, satisfying, and easily customizable to fit different tastes.

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Prep Time 10 minutes mins

Cook Time 28 minutes mins

Servings 2

Ingredients

  

• 2 red bell peppers halved and de-seeded
• 250 g plum tomatoes
• 1 clove of garlic minced
• 100 g feta cheese crumbled
• 5 fresh basil leaves
• 1½ tbsp balsamic vinegar
• Pinch of black pepper
• Spray oil

Instructions

 

• Preheat the oven to 180°C (fan-assisted) or 200°C (non-fan).
• Spray a baking tray with oil. Place the four halved peppers on the tray and divide the ingredients among them, saving some feta to sprinkle on top after cooking.
• Spray the peppers with oil and place them in the oven for 30-35 minutes, or until the peppers have softened.
• Sprinkle the remaining feta over the cooked peppers and serve on a green salad. Optionally, drizzle with some balsamic vinegar.