Jeyakumar, Angeline, Gastelum, A., Shaw, W. 2026, Mediterranean Diet: Stuffed Bell Peppers, University of Nevada, Reno Extension, Recipes

Description

This hearty stuffed bell pepper dish features red bell peppers filled with a savory mixture of ground beef, spinach, zucchini, onion, and cooked rice, all seasoned with oregano, salt, and black pepper. Baked in low-sodium stewed tomatoes and finished with crumbled feta cheese, it offers a flavorful and satisfying meal.

Photo credit: joanna wnuk

Level: Easy	Prep: 45 minutes	Yield: 6 servings
Total: 45 minutes	Inactive:	Serving Size:

Ingredients

1 pound ground beef
1 (10-ounce) package frozen chopped spinach,
thawed and squeezed dry
1 medium zucchini, coarsely grated (about 2 cups)
1 small onion, minced (about 1 cup)
1 cup cooked rice
1 egg, lightly beaten
1/2 teaspoon dried oregano
1/2 teaspoon salt
Freshly ground black pepper
3 red bell peppers, halved lengthwise, cores and ribs
removed
2 (14 1/2-ounce) cans low-sodium stewed tomatoes,
finely chopped
1/2 cup crumbled feta cheese

Directions

Preheat the oven to 350 degrees F.
In a large bowl, combine 1 tablespoon oil, the beef, spinach, zucchini, onion, cooked rice, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.
Arrange the pepper halves cut side up in a 9-by-13- inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese and remaining tablespoon of oil. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.

Nutrition Facts

6 servings per recipe
Serving size:
Calories 368.3 per serving

Contents	% Daily Value
Total Fat 19.8 g	30%

Saturated Fat 6.2 g	31%
Trans Fat 0.7g
Cholesterol 99.4 mg	33 %
Sodium 779.3 mg	32 %
Total Carbohydrate 24 mg	8 %
Dietary Fiber 4.5 g	18 %
Total Sugars 9.2 g

Protein 25.6 g	51%
Vitamin C 171%
Vitamin A 28 %
Calcium 18 %
Iron 30 %

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Learn more about the author(s)

Angeline Jeyakumar

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Mediterranean Diet: Stuffed Bell Peppers