Delicious Mediterranean Stuffed Peppers with Rice

I grew up thinking stuffed peppers were always filled with ground beef and topped with melted cheese. That’s what my mom made, and honestly, I never questioned it. Then I tried Mediterranean stuffed peppers at a friend’s house, and I realized I’d been missing out on something really good.

These stuffed peppers are different—they’re filled with seasoned rice and cooked in a tangy tomato sauce that soaks into every bite. No meat, no cheese, just rice mixed with warm spices like cinnamon and seven spice, plus a little pomegranate molasses for that sweet-tart flavor. They’re the kind of dish that looks fancy but is actually pretty straightforward to make, as long as you don’t mind a little chopping.

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What Kind of Bell Peppers Should I Use?

You can use any color of bell peppers for this recipe – red, yellow, orange, or green all work great. Red, yellow, and orange peppers tend to be a bit sweeter and milder, while green peppers have a slightly more bitter, earthy flavor. I like to mix different colors for a nice presentation on the table, but using all one color works just fine too. When picking your peppers at the store, look for ones that can stand upright on their own and have flat bottoms, which makes them much easier to stuff and keeps them stable while cooking.

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Options for Substitutions

This recipe is pretty forgiving when it comes to swaps, so feel free to work with what you have:

• Rice: You can use any medium or long-grain white rice here. Brown rice works too, but you’ll need to partially cook it first (about 15 minutes) before stuffing since it takes longer to soften.
• Bell peppers: Any color works great – red, yellow, orange, or green. You can also use a mix for a nice presentation. If you can only find smaller peppers, just adjust the filling amount accordingly.
• Pomegranate molasses: This adds a tangy sweetness that’s hard to replicate, but if you don’t have it, mix 2 tablespoons of lemon juice with 1 tablespoon of honey or maple syrup as a substitute.
• Seven spice: If you don’t have this Middle Eastern blend, make your own by mixing equal parts allspice, black pepper, cinnamon, and nutmeg with a pinch of cloves, coriander, and cumin.
• Stock cube: Vegetable or chicken stock cubes both work fine. You can also skip it and use 3 cups of prepared stock instead of water.
• Parsley: Fresh cilantro or mint make nice alternatives if you’re not a parsley fan, or you can use a combination of herbs.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with stuffed peppers is using raw rice without accounting for expansion – the rice will swell as it cooks, so only fill your peppers about three-quarters full to prevent them from bursting open in the oven.

Another common error is not adding enough liquid to the baking dish, which can leave your rice undercooked and crunchy – make sure the sauce comes at least halfway up the sides of the peppers and check halfway through cooking to add more water if needed.

To avoid unevenly cooked peppers, choose bell peppers that are similar in size and can stand upright on their own, and if some are wobbly, slice a thin piece off the bottom to create a flat base.

Finally, skipping the basting step might seem like no big deal, but it actually keeps the peppers moist and helps the rice cook evenly, so don’t rush through those final steps even though the dish is almost done.

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What to Serve With Stuffed Peppers?

These Mediterranean stuffed peppers are pretty filling on their own, but I love serving them with a dollop of plain Greek yogurt or labneh on the side – the tangy creaminess is perfect with the sweet and savory flavors. A simple cucumber and tomato salad dressed with lemon juice and olive oil makes a refreshing side that won’t compete with the peppers. If you want something more substantial, warm pita bread is great for scooping up any extra sauce from the bottom of the dish, or you could serve them alongside some hummus and olives for a full Mediterranean spread.

Storage Instructions

Store: These stuffed peppers keep really well in the fridge for up to 4 days in an airtight container. I actually think they taste even better the next day once all those Mediterranean flavors have had time to meld together. They make great meal prep for the week!

Freeze: You can freeze stuffed peppers for up to 3 months, either cooked or uncooked. If freezing cooked peppers, let them cool completely first, then store in a freezer-safe container with some of the sauce. For uncooked, stuff them and freeze individually on a baking sheet before transferring to a container.

Reheat: Warm them up in the oven at 350°F for about 20 minutes if refrigerated, or 35-40 minutes if frozen. You can also microwave individual peppers for 2-3 minutes, adding a splash of water to keep them moist. Cover with a damp paper towel to prevent drying out.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2100-2300
• Protein: 30-36 g
• Fat: 60-70 g
• Carbohydrates: 370-410 g

Ingredients

For the stuffing:

• 2.25 cups rice
• 1 large onion (finely chopped)
• 1.5 bell pepper (any color, finely diced)
• 5 garlic cloves (minced)
• 4 tbsp tomato sauce
• 2.5 tbsp pomegranate molasses
• 2.5 tsp salt
• 1.5 tsp seven spice
• 0.75 tsp cinnamon
• 0.75 tsp black pepper (freshly ground)
• 3 tbsp olive oil

For the peppers:

• 10 bell peppers (tops removed, seeds scooped out)

For the sauce:

• 1.25 cups tomato sauce
• 3.5 cups water
• 1 stock cube (beef or vegetable, crumbled)
• 0.75 tsp salt
• 1 tbsp pomegranate molasses
• 2 tbsp olive oil
• 1/2 tsp sugar

For serving:

• 1/2 cup parsley (fresh, roughly chopped)

Step 1: Prepare Mise en Place and Preheat Oven

• 1 large onion
• 5 garlic cloves
• 1.5 bell pepper
• 10 bell peppers

Preheat your oven to 450°F.

While it heats, finely chop the large onion, mince the 5 garlic cloves, and finely dice the 1.5 bell peppers for the filling.

Wash the 10 whole bell peppers thoroughly, then carefully cut off the tops and scoop out all seeds and membranes with a small spoon, being careful not to puncture the sides.

Set the hollowed peppers aside on a clean surface.

Having everything prepped before you start cooking ensures a smooth workflow.

Step 2: Prepare the Rice Filling

• 2.25 cups rice
• onion, garlic, and diced pepper from Step 1
• 4 tbsp tomato sauce
• 2.5 tbsp pomegranate molasses
• 2.5 tsp salt
• 1.5 tsp seven spice
• 0.75 tsp cinnamon
• 0.75 tsp black pepper

In a large mixing bowl, combine the 2.25 cups rice with the chopped onion, minced garlic, diced pepper, 4 tbsp tomato sauce, 2.5 tbsp pomegranate molasses, 2.5 tsp salt, 1.5 tsp seven spice, 0.75 tsp cinnamon, and 0.75 tsp black pepper.

Mix everything together until the rice and seasonings are evenly distributed throughout.

The rice will absorb the flavors during cooking and create a deeply seasoned filling.

Step 3: Sauté Aromatics and Stuff the Peppers

• 3 tbsp olive oil
• rice filling mixture from Step 2
• hollowed peppers from Step 1

Heat 3 tbsp olive oil in a large skillet over medium heat.

Once shimmering, add the rice filling mixture and sauté for 3-4 minutes, stirring occasionally.

This light toasting brings out the spices and begins the flavor development.

Transfer the mixture to a bowl to cool slightly, then carefully stuff each hollowed pepper about three-quarters full, leaving some space at the top for rice expansion during cooking.

I find that not overstuffing prevents the peppers from bursting and allows the rice to cook evenly.

Step 4: Arrange Peppers and Prepare the Braising Liquid

• stuffed peppers from Step 3
• 1.25 cups tomato sauce
• 3.5 cups water
• 1 stock cube
• 0.75 tsp salt
• 1 tbsp pomegranate molasses
• 2 tbsp olive oil
• 0.5 tsp sugar

Arrange the stuffed peppers upright in a 9×13 inch baking dish (or similar size that fits them snugly).

In a separate bowl, whisk together 1.25 cups tomato sauce, 3.5 cups water, the crumbled stock cube, 0.75 tsp salt, 1 tbsp pomegranate molasses, 2 tbsp olive oil, and 0.5 tsp sugar.

This sauce base will braise the peppers and keep them moist while the rice cooks through.

Step 5: Braise Covered and Uncover to Finish

• braising liquid from Step 4
• peppers and rice mixture from previous steps

Pour the braising liquid evenly around the peppers, then cover the baking dish tightly with foil.

Bake for 35 minutes at 450°F to allow the rice to absorb liquid and cook through.

Remove the foil, gently baste each pepper with the liquid in the bottom of the dish, then cover again and bake for 10 more minutes.

Uncover one final time and bake for 5 minutes to allow the tops of the peppers to slightly caramelize.

The initial covered time steams the peppers gently, while the final uncovered minutes add a touch of color and texture.

Step 6: Finish and Serve

• 0.5 cup parsley

Remove the peppers from the oven and let them rest for 5 minutes before serving.

Garnish generously with fresh parsley.

Serve the peppers in shallow bowls with some of the braising liquid spooned over and around them for an authentic presentation.

Delicious Mediterranean Stuffed Peppers with Rice

Delicious Delicious Mediterranean Stuffed Peppers with Rice recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 20 minutes mins

Servings 10 servings

Calories 2200 kcal

Ingredients

  

For the stuffing

• 2.25 cups rice
• 1 large onion (finely chopped)
• 1.5 bell pepper (any color, finely diced)
• 5 garlic cloves (minced)
• 4 tbsp tomato sauce
• 2.5 tbsp pomegranate molasses
• 2.5 tsp salt
• 1.5 tsp seven spice
• 0.75 tsp cinnamon
• 0.75 tsp black pepper (freshly ground)
• 3 tbsp olive oil

For the peppers

• 10 bell peppers (tops removed, seeds scooped out)

For the sauce

• 1.25 cups tomato sauce
• 3.5 cups water
• 1 stock cube (beef or vegetable, crumbled)
• 0.75 tsp salt
• 1 tbsp pomegranate molasses
• 2 tbsp olive oil
• 1/2 tsp sugar

For serving

• 1/2 cup parsley (fresh, roughly chopped)

Instructions

 

• Preheat your oven to 450°F. While it heats, finely chop the large onion, mince the 5 garlic cloves, and finely dice the 1.5 bell peppers for the filling. Wash the 10 whole bell peppers thoroughly, then carefully cut off the tops and scoop out all seeds and membranes with a small spoon, being careful not to puncture the sides. Set the hollowed peppers aside on a clean surface. Having everything prepped before you start cooking ensures a smooth workflow.
• In a large mixing bowl, combine the 2.25 cups rice with the chopped onion, minced garlic, diced pepper, 4 tbsp tomato sauce, 2.5 tbsp pomegranate molasses, 2.5 tsp salt, 1.5 tsp seven spice, 0.75 tsp cinnamon, and 0.75 tsp black pepper. Mix everything together until the rice and seasonings are evenly distributed throughout. The rice will absorb the flavors during cooking and create a deeply seasoned filling.
• Heat 3 tbsp olive oil in a large skillet over medium heat. Once shimmering, add the rice filling mixture and sauté for 3-4 minutes, stirring occasionally. This light toasting brings out the spices and begins the flavor development. Transfer the mixture to a bowl to cool slightly, then carefully stuff each hollowed pepper about three-quarters full, leaving some space at the top for rice expansion during cooking. I find that not overstuffing prevents the peppers from bursting and allows the rice to cook evenly.
• Arrange the stuffed peppers upright in a 9x13 inch baking dish (or similar size that fits them snugly). In a separate bowl, whisk together 1.25 cups tomato sauce, 3.5 cups water, the crumbled stock cube, 0.75 tsp salt, 1 tbsp pomegranate molasses, 2 tbsp olive oil, and 0.5 tsp sugar. This sauce base will braise the peppers and keep them moist while the rice cooks through.
• Pour the braising liquid evenly around the peppers, then cover the baking dish tightly with foil. Bake for 35 minutes at 450°F to allow the rice to absorb liquid and cook through. Remove the foil, gently baste each pepper with the liquid in the bottom of the dish, then cover again and bake for 10 more minutes. Uncover one final time and bake for 5 minutes to allow the tops of the peppers to slightly caramelize. The initial covered time steams the peppers gently, while the final uncovered minutes add a touch of color and texture.
• Remove the peppers from the oven and let them rest for 5 minutes before serving. Garnish generously with fresh parsley. Serve the peppers in shallow bowls with some of the braising liquid spooned over and around them for an authentic presentation.