A colourful, nutrient-rich solo dish where sweet capsicums are stuffed with a hearty blend of quinoa, chickpeas, tomatoes, herbs, and a little crumbled feta — baked until golden and satisfying.
Meal Goals
This dish is all about balance. You’re getting plant-based protein, complex carbs, gut-friendly fibre, and a punch of antioxidants from those vibrant peppers. It’s perfect for a midweek dinner when you want something wholesome, filling, and visually stunning (yes, even if it’s just for you — because solo eaters deserve beautiful plates too).
Why This Dish is Good for You
- Capsicums (bell peppers): Loaded with vitamin C, antioxidants, and fibre to boost immunity and digestion.
- Quinoa: A complete plant protein with all nine essential amino acids. Great for satiety and energy.
- Chickpeas: Rich in fibre, protein, and minerals like magnesium and iron.
- Tomatoes: Lycopene-rich for heart and skin health.
- Feta cheese: Adds calcium and protein in a flavour-packed way — a little goes a long way.
- Fresh herbs (parsley, mint, oregano): Anti-inflammatory, digestive-friendly, and packed with Mediterranean freshness.
This meal keeps you feeling full without the heaviness of a carb overload, making it a smart solo dinner that ticks both taste and health boxes.
Ingredients (Single-Serve)
- 1 large red or yellow capsicum (bell pepper), halved and seeds removed
- ¼ cup cooked quinoa (or brown rice if preferred)
- ½ cup canned chickpeas, rinsed and drained
- ½ small tomato, diced
- 1 tbsp onion, finely chopped
- 1 garlic clove, minced
- 1 tbsp olive oil
- 1 tbsp crumbled feta
- 1 tsp dried oregano (or fresh herbs, finely chopped)
- 1 tbsp fresh parsley, chopped
- Salt and black pepper, to taste
- Optional: squeeze of lemon juice for serving
Step-by-Step Instructions
- Preheat oven: Heat to 190°C (375°F). Line a small baking dish with baking paper or lightly oil.
- Prepare filling: In a pan, heat olive oil over medium heat. Sauté onion and garlic for 1–2 minutes until fragrant. Add chickpeas, tomato, quinoa, oregano, salt, and pepper. Stir through until warmed.
- Stuff peppers: Spoon the filling into the pepper halves, packing them generously. Top with crumbled feta.
- Bake: Place stuffed peppers in the baking dish and bake for 20–25 minutes, until peppers are tender and feta is lightly golden.
- Finish & serve: Sprinkle with fresh parsley and a squeeze of lemon. Serve straight from the dish — portion-perfect and piping hot.
Reheating & Storage Tips
- Fridge: Store leftovers (if you actually have any!) in an airtight container for up to 2 days.
- Reheat: Microwave on medium for 1–2 minutes, or reheat in a 180°C oven for 10 minutes to keep the peppers firm.
- Freezer: These freeze surprisingly well! Wrap each stuffed pepper half in foil, then reheat straight from frozen at 180°C for ~25 minutes.
Quick Swaps & Variations
- Swap quinoa for brown rice, couscous, or even orzo.
- Make it vegan by skipping the feta and adding toasted pine nuts or tahini drizzle.
- Add protein by mixing shredded chicken or tuna into the filling.
- Change the herbs — mint and dill give a fresh twist, while basil makes it more Italian-inspired.
Nutrition Snapshot (Per Serve)
- Calories: ~380 kcal
- Protein: 14 g
- Fibre: 9 g
- Key Nutrients: Vitamin C, magnesium, iron, antioxidants
Final Bite
These Mediterranean stuffed peppers prove that healthy eating doesn’t need to be complicated or bland. They’re vibrant, filling, and packed with goodness — all in a solo-friendly portion that avoids waste and keeps your weeknight cooking stress-free.
Try this recipe and let me know — are you Team Red Pepper or Team Yellow Pepper? Drop your vote in the comments, share this recipe with a friend who loves Mediterranean food, or subscribe to Plan4One for more solo-friendly meals that are as colourful as they are healthy.
