Lactose-Free Mediterranean Stuffed Peppers
Enjoy Lactose-Free Mediterranean Stuffed Peppers, a vibrant and flavourful dish filled with a savoury blend of rice, herbs, vegetables, and lactose-free feta. Roasted to perfection, these hearty peppers bring a taste of the Mediterranean to your table—while staying gentle on digestion.
Lactose-Free Mediterranean Stuffed Peppers
Rated 5.0 stars by 1 users
Category
Main Course
Cuisine
Mediterranean
Servings
4
Prep Time
15 minutes
Cook Time
40 minutes
Calories
265
These Lactose-Free Mediterranean Stuffed Peppers are a delicious and healthy meal made with quinoa, chickpeas, olives, and cherry tomatoes, all seasoned with fresh parsley and oregano. Baked until tender and topped with optional dairy-free feta, they’re a perfect light dinner that’s both nutritious and satisfying.
![Image of Lactose-Free Mediterranean Stuffed Peppers](https://images.getrecipekit.com/20250127113341-lactose-free-20mediterranean-20stuffed-20peppers.png?aspect_ratio=16:9&quality=90&)
Ingredients
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4 large bell peppers (any colour)
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200g cooked quinoa (or rice, couscous, orzo as alternatives)
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240g canned chickpeas
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100g cherry tomatoes, halved
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50g chopped olives
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2 tablespoons fresh parsley, chopped
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1 teaspoon dried oregano
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1 tablespoon olive oil
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Salt and pepper, to taste
Optional
-
Lactose Free feta cheese
-
Lemon wedges
Directions
Preheat your oven to 190°C (fan 170°C) or Gas Mark 5. Line a baking dish with parchment paper or lightly grease it with olive oil.
Slice the tops off the bell peppers and remove the seeds and membranes. Arrange them cut-side up in the baking dish. Drizzle with a little olive oil and sprinkle with salt.
In a large mixing bowl, combine cooked quinoa, chickpeas, cherry tomatoes, olives, parsley, and oregano. Drizzle with 1 tablespoon of olive oil and season with salt and pepper to taste. Mix well.
Spoon the quinoa mixture into each pepper half, pressing gently to pack the filling.
Cover the dish loosely with aluminium foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and slightly roasted on the edges.
Optional
Sprinkle with lactose-free feta cheese, if using, and bake for another 5 minutes to warm through.
Garnish with extra parsley and serve with lemon wedges for added zest.
Recipe Note
Feel free to customize the filling by adding your favourite vegetables, such as roasted Courgette or spinach, for extra flavour and nutrition. You can also make these stuffed peppers ahead of time and store them in the fridge for up to 2 days before baking—perfect for meal prep!
If you're having trouble finding the lactose-free products used in this recipe, check out our lactose-free products database for options and where to buy!
Nutrition
Nutrition
- Serving Size
- per serving
- per serving
- Calories
- 265
- Carbs
- 36 grams
- 13%
- Protein
- 9 grams
- 18%
- Fat
- 9 grams
- 12%
- Sugar
- 8 grams
- 13%
- Fiber
- 8 grams
- 29%