Mediterranean White Bean Stuffed Peppers

Name: Mediterranean White Bean Stuffed Peppers
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 4 large bell peppers (any color); 2 cups cooked white beans (cannellini or navy); 1 cup cherry tomatoes, halved; 1/2 cup red onion, diced; 1/4 cup fresh parsley, chopped; 1/2 teaspoon dried oregano; 1/2 teaspoon garlic powder; Salt and pepper to taste; 1/2 cup feta cheese, crumbled (optional); Olive oil for drizzling

Highlighted under: Global Flavors

I love making Mediterranean White Bean Stuffed Peppers because they're both healthy and incredibly flavorful. The combination of tender bell peppers, creamy white beans, and a medley of fresh herbs creates a dish that feels indulgent, yet is packed with nutrients. Plus, it's a fantastic way to repurpose leftover beans! Every bite is a burst of taste that's satisfying without being heavy, making it a perfect dish for lunch or dinner.

Created by

Lacey Montgomery

Last updated on 2026-01-15T15:01:21.217Z

When I first experimented with stuffed peppers, I was amazed by how versatile they could be. I decided to go with a Mediterranean twist, incorporating white beans for protein and flavor. What surprised me was how the natural sweetness of the bell peppers perfectly complemented the savory filling. I used a mix of spices to elevate the dish further, and the aroma wafting through my kitchen was irresistible.

This dish is not just visually appealing; it's also an excellent source of fiber and protein. The addition of fresh herbs at the end makes a noticeable difference in the overall taste. I usually serve these stuffed peppers warm, but you can enjoy them chilled as well for a delightful summer meal.

        Why You'll Love This Recipe
        Nutritious and filling without being heavy.
Bright flavors that transport you to the Mediterranean.
Easy to customize with different beans or veggies.

      

Choosing the Right Peppers

When selecting your bell peppers for this recipe, opt for large and firm specimens to ensure they hold their shape during baking. Color-wise, feel free to mix and match; red, yellow, or green peppers all bring unique flavors. A fun tip: try using poblano peppers for a slightly smoky flavor or if you're looking to add a bit of heat. The direct roasting elevates the sweetness while keeping their tender texture intact, creating a lovely contrast with the creamy bean filling.

To ensure even cooking, consider parboiling the peppers for 3-4 minutes before stuffing. This simple step softens the peppers slightly and guarantees they are perfectly tender once baked, ensuring that they don’t end up undercooked. Just remember to let them cool before adding the filling to prevent any burns when handling.

Flavor Dynamics

The combination of white beans and feta creates a creamy texture that complements the slight crunch of the peppers beautifully. Don't be afraid to experiment with different herbs like basil or mint if you want to vary the flavor profile. Fresh herbs should be added towards the end of mixing the filling to retain their vibrant taste. If you're looking to cut calories or follow a dairy-free diet, try nutritional yeast as a substitute for feta for a cheesy flavor without the creaminess.

Incorporating a splash of lemon juice into the mixture just before stuffing adds brightness and balances the rich flavors. I find that a zesty finish makes each bite feel lighter and more refreshing, which is perfect for those warm Mediterranean days. If you're a fan of spice, consider adding crushed red pepper flakes or a dash of cayenne to the filling for an added kick.

Ingredients

Gather the following ingredients to create the perfect Mediterranean stuffed peppers:

Ingredients

4 large bell peppers (any color)
2 cups cooked white beans (cannellini or navy)
1 cup cherry tomatoes, halved
1/2 cup red onion, diced
1/4 cup fresh parsley, chopped
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and pepper to taste
1/2 cup feta cheese, crumbled (optional)
Olive oil for drizzling

Now that you have the ingredients, you are ready to prepare these delicious stuffed peppers!

Instructions

Follow these steps to create your Mediterranean White Bean Stuffed Peppers:

Prep the Peppers

Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Lightly drizzle them with olive oil and place them in a baking dish.

Make the Filling

In a mixing bowl, combine the white beans, cherry tomatoes, red onion, parsley, oregano, garlic powder, salt, and pepper. Mix well until everything is combined.

Stuff the Peppers

Spoon the bean mixture into each pepper, packing it down gently. If using feta cheese, sprinkle it over the top of each pepper.

Bake

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes, or until the peppers are tender and slightly charred.

Serve

Remove from the oven and let them cool for a few minutes before serving. Enjoy warm or at room temperature!

Your Mediterranean feast is ready to be enjoyed!

Pro Tips

Feel free to customize the filling with your favorite vegetables or spices. Quinoa or brown rice can also be added for extra texture and nutrition.

Make-Ahead Tips

These stuffed peppers can be prepared a day in advance, making them an excellent choice for meal prep. Simply stuff the peppers and store them in an airtight container in the refrigerator until ready to bake. Chilling allows the flavors to meld beautifully, enhancing the taste of the dish when you finally pop them in the oven. For best results, cover them with foil while refrigerating to prevent them from drying out.

If you want to prep even further ahead, consider freezing the unbaked stuffed peppers. Place them on a baking sheet until frozen solid, then transfer them to a freezer-safe bag for longer storage. They can be baked straight from frozen—just add an extra 10-15 minutes to the cooking time, keeping an eye on them until they're tender and warmed through.

Serving Suggestions

These Mediterranean White Bean Stuffed Peppers pair wonderfully with a simple mixed greens salad dressed in light vinaigrette or a side of roasted vegetables. For a heartier option, serve over a bed of quinoa or couscous, which complements the flavors and adds a nutritious base. If you’re feeling indulgent, a drizzle of tahini sauce on top can elevate the dish significantly.

For a family-style meal, arrange the stuffed peppers on a large platter, garnished with extra chopped parsley and crumbled feta. This presentation not only looks appealing but also allows everyone to enjoy the dish at their own pace. Plus, they keep well as leftovers, making them perfect for lunch the next day!

Questions About Recipes

→ Can I make these stuffed peppers ahead of time?

Absolutely! You can prepare the peppers and filling a day in advance and store them in the fridge. Just bake them right before serving.

→ Can I freeze the stuffed peppers?

Yes, you can freeze them before baking. Wrap individual peppers in plastic wrap and store them in an airtight container for up to 3 months.

→ What can I substitute for white beans?

Chickpeas or black beans would work beautifully in this recipe as well.

→ Are these peppers spicy?

No, they're not spicy at all. However, you can add red pepper flakes to the filling if you prefer some heat.