Colorful, wholesome, and filled with rustic Mediterranean charm, these Mediterranean Stuffed Vegetables feature bell peppers and zucchini cups brimming with herbed rice, tender vegetables, and briny olives. Baked until tender and finished with fresh herbs, this dish is both nourishing and visually striking—a perfect main or side for any occasion.

Why You’ll Love This Recipe

This recipe is a celebration of vibrant flavors and nutritious ingredients. It’s vegetarian-friendly, highly customizable, and ideal for meal prep or entertaining. The tender roasted vegetables paired with the aromatic rice filling make it hearty yet light. Whether served warm or at room temperature, these stuffed vegetables are equally delicious and satisfying.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 3 bell peppers (red, yellow, green), tops removed and seeds scooped
• 3 round zucchini, tops sliced and centers scooped
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup cooked rice (white, brown, or wild)
• 1 tomato, finely diced
• 1 carrot, grated
• 1/4 cup black olives, chopped (plus extra whole olives for topping)
• 2 tablespoons chopped fresh parsley
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/4 cup grated Parmesan or vegan cheese (optional)
• Fresh thyme sprigs, for garnish

Directions

1. Preheat your oven to 375°F (190°C). Lightly grease a baking dish large enough to hold the stuffed vegetables upright.
2. In a skillet over medium heat, warm the olive oil. Add the chopped onion and sauté for 3–4 minutes until soft and translucent.
3. Add the minced garlic and cook for 1 more minute, stirring to avoid burning.
4. Stir in the diced tomato, grated carrot, chopped olives, and cooked rice. Add parsley, oregano, salt, and pepper to taste. Cook for 5 minutes until well combined and heated through.
5. Spoon the rice mixture into the hollowed-out bell peppers and zucchini. Top each with a whole black olive and a sprinkle of cheese if desired.
6. Arrange the stuffed vegetables upright in the prepared baking dish. Garnish with sprigs of fresh thyme.
7. Cover the dish loosely with foil and bake for 25–30 minutes. Remove the foil and bake for an additional 10 minutes until the tops are golden and slightly crisp.
8. Serve warm or at room temperature.

Servings and timing

This recipe serves 4–6 people.
Preparation time: 20 minutes
Cooking time: 40 minutes
Total time: 1 hour

Variations

• Add protein: Mix in chickpeas, lentils, or crumbled feta to the filling for added protein.
• Grain alternatives: Use cooked quinoa, bulgur, or couscous in place of rice.
• Spicy touch: Add crushed red pepper flakes or a chopped chili to the filling.
• Tomato sauce base: Pour a layer of tomato sauce into the bottom of the baking dish for extra moisture and flavor.
• Different veggies: Try stuffing eggplants, large mushrooms, or tomatoes using the same filling.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, place stuffed vegetables in an oven-safe dish, cover with foil, and warm at 350°F (175°C) for 15–20 minutes. You may also microwave individual portions, though the texture may be softer.
These can also be enjoyed cold or at room temperature.

FAQs

Can I make this dish ahead of time?

Yes, you can prepare the stuffed vegetables a day in advance and bake just before serving.

What kind of rice works best?

Any cooked rice variety works—white, brown, wild, or a mix depending on your preference.

Do I have to pre-cook the rice?

Yes, the rice should be fully cooked before mixing with the other ingredients.

Can I freeze stuffed vegetables?

Yes, they freeze well. Wrap individually and store for up to 2 months. Reheat in the oven before serving.

Can I make this vegan?

Yes, simply use vegan cheese or omit it entirely—the dish is flavorful on its own.

What if I don’t have round zucchini?

You can use standard zucchini sliced in half lengthwise and hollowed out to create boats.

How do I prevent the vegetables from becoming too soft?

Don’t overbake them—follow the baking times closely and check for doneness after 35 minutes.

Can I add meat to the filling?

Yes, cooked ground beef, turkey, or lamb can be added for a non-vegetarian option.

What herbs go well with this dish?

Fresh basil, dill, or mint can complement or substitute for the parsley and thyme.

Can I use canned olives?

Yes, canned or jarred olives work well—just drain them thoroughly before chopping.

Conclusion

Mediterranean Stuffed Vegetables offer a delicious and visually appealing way to enjoy a wholesome, plant-forward meal. With a satisfying blend of herbed rice, sautéed vegetables, and briny olives tucked into roasted peppers and zucchini, this dish is versatile, nourishing, and perfect for any occasion. Whether served as a main course or an elegant side, it’s a recipe that delivers both flavor and balance.

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