These vegetarian Mediterranean stuffed peppers are one of my favorite meatless meals to date. Made with a hearty barley filling loaded with chickpeas, spinach, sun-dried tomatoes, kalamata olives, and feta cheese, they’re everything I love in a nourishing, flavorful recipe. Baked until the bell peppers are tender and golden on top, this dish fits beautifully into a Mediterranean diet and makes an easy, satisfying dinner or meal prep staple.
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The backstory.
If you’ve followed the blog for any length of time, you already know I love stuffed peppers—they’re one of my go-to comfort meals. I’ve made all kinds over the years, but these Mediterranean stuffed peppers? Absolute game changers. Packed with barley, chickpeas, spinach, olives, sun-dried tomatoes, and creamy feta, they’re hearty, flavorful, and honestly—so satisfying you won’t even miss the meat.
I can’t tell you enough how good these are. Even my meat-loving husband gave them two thumbs up and went back for seconds. Whether you’re fully plant-based or just flexing your meatless meal muscles, this one’s a keeper.
xoxo Kori
It's a must-make.
These Mediterranean stuffed peppers are fabulous, and here’s why:
- Packed with plant-forward protein and fiber thanks to barley and chickpeas
- Bursting with Mediterranean flavor—think briny olives, tangy feta, and fresh lemon juice
- Super satisfying without meat (yes, really!)
- Beautiful to serve and great for entertaining or weekly meal prep
- Easily customized to suit your favorite add-ins or dietary needs
So good, even my carnivore husband didn’t miss the meat. 100% true story. I know, right?
Let’s talk texture and flavor.
These barley stuffed peppers are the perfect balance of warm, savory, and slightly tangy. The barley adds a nutty chewiness, while the chickpeas offer a hearty bite. Sun-dried tomatoes bring concentrated sweetness, olives add briny depth, and creamy feta ties everything together with salty richness. All that goodness is baked inside roasted large bell peppers that turn perfectly tender in the oven—each bite is a warm, comforting blend of flavor and texture.
What you'll need.
You’ll need a handful of everyday ingredients to create these flavor-packed barley stuffed bell peppers:
- Vegetables: Bell peppers (any color), red onion, garlic, diced tomatoes, and fresh baby spinach
- Chickpeas
- Seasonings: Extra virgin olive oil, dried oregano, crushed red pepper flakes, salt, and black pepper
- Herbs: Fresh parsley and basil for bright, herbaceous flavor. Fresh dill is also a great addition.
- Garnish: Tzatziki sauce, extra feta cheese, chopped parsley or basil, or even toasted pine nuts for crunch
These stuffed peppers with barley are packed with flavor and plant-based goodness. Craving a cozy bowl? My mushroom barley soup is a fantastic vegan option for cooler weather. The beef barley and vegetable soup is another hearty recipe filled with rich, traditional flavors. For breakfast, don’t miss our barley hot cereal, a great way to use this grain in the morning. The pearled barley risotto is a must-try for a creamy and savory dish, and this barley corn and tomato salad brings and abundance of flavor and cool freshness to your table.
Customize it your way.
This Mediterranean stuffed peppers recipe is easy to tweak and make your own. Want to mix it up? Try adding:
- Chopped zucchini or mushrooms for extra veggie goodness
- Goat cheese or parmesan instead of feta for a creamy or sharp twist
- Ground beef, ground turkey, or plant-based crumbles for a protein boost (if you're not strictly vegetarian)
- Play around with herbs, fresh or dried. Italian seasoning is a good all around herb perfect for this bell pepper recipe.
- Cooked brown rice in place of barley for a classic feel
- A spoonful of tomato sauce over the top before baking for a saucy finish
Flexible dietary swaps.
Want to make it your way? Here are some healthy alternatives for this Mediterranean stuffed dish:
- Gluten free? Swap the barley for quinoa or rice
- Dairy free? Use vegan feta or omit the cheese altogether
- Low sodium? Skip the olives and reduce the amount of feta, and keep your salt addition to a minimum.
- Vegan? Use vegan feta or omit it altogether.
- Low carb? Sub cauliflower rice for the barley and skip the chickpeas
How to make vegetarian pearl barley stuffed peppers.
This recipe comes together in four simple steps:
Cook the barley
First things first. Cook the barley in vegetable broth until tender.
Barley mixture
Saute the onion then garlic. Mix in the cooked barley and the rest of the ingredients.
Stuff the peppers
Generously fill the bell peppers halves with stuffing and place in baking dish.
Bake
Bake until heated through. To ensure the peppers cook through, start by covering with foil.
How to enjoy them.
This barley stuffed peppers recipe is amazing:
• Fresh out of the oven by themselves or with a drizzle of tzatziki. To add some fresh color I garnish with fresh parsley or basil and sprinkle with a little extra feta cheese.
• Paired with a side of warm pita or a crisp cucumber salad
• Packed up for lunch the next day (hello, meal prep win!)
• Reheated for an easy weeknight dinner that tastes just as good the next day
• Topped with toasted pine nuts for a buttery crunch
Kori's tips.
- Shortcut alert: Microwave the bell pepper halves with a splash of water for 3 minutes to soften them up before baking
- Use fresh lemon juice—it really brightens the whole filling
- Don’t skip the drizzle of olive oil before baking—it helps crisp the tops
- You can make the filling a day in advance to save time on busy nights
FAQ's
Store leftover stuffed peppers in an airtight container in the fridge for up to 4 days.
Yes! Let the stuffed bell peppers cool completely, then wrap tightly and freeze for up to 2 months. Thaw in the fridge overnight before reheating.
Microwave: Cover and heat on medium until warmed through
Oven: Reheat at 350°F in a covered baking dish for 20 minutes
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📖 The recipe.
Mediterranean Pearl Barley Stuffed Peppers (Vegetarian)
Ingredients
- ¾ cup pearl barley rinsed
- 2 cups vegetable broth or water with salt
- 1 tablespoon olive oil (plus extra to drizzle over the top before baking)
- 1 cup red onion finely chopped
- 2 cloves garlic minced
- 2 cups baby spinach (rough chopped)
- 1 cups chickpeas (rough chopped)
- ½ cup sun-dried tomatoes in oil (drained and chopped)
- ½ cup kalamata olives (chopped)
- 1 cup diced tomato
- 1 teaspoon dried oregano
- ¼ to ½ teaspoon crushed red pepper flakes
- ¾ cup crumbled feta cheese or vegan feta
- ¼ cup chopped fresh parsley
- 2 tablespoons fresh basil chopped
- 1 tablespoon lemon juice
- Salt and black pepper to taste
- 4 large bell peppers any color, halved lengthwise and seeds removed
- Optional garnish: tzatziki sauce drizzle, extra basil, or feta cheese
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a baking dish.
- In a medium saucepan, combine barley and broth. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes or until tender and liquid is absorbed. Fluff with a fork and set aside.
- In a skillet, heat olive oil over medium heat. Add diced onion and cook for 3–4 minutes until soft. Add garlic and cook another minute. Stir in spinach, chickpeas, sun-dried tomatoes, olives, diced tomatoes, oregano, and red pepper flakes. Cook for 2–3 minutes until fragrant.
- Remove from heat. Add in cooked barley, feta, parsley, basil, lemon, and salt and pepper to taste. Stir well to combine.
- Place peppers in the baking dish and stuff generously with the barley mixture. Drizzle with a little olive oil or spray.
- Cover with foil and bake for 25 minutes. Remove foil and bake another 10–15 minutes until peppers are tender and tops are slightly golden.
- Garnish with more fresh herbs or a squeeze of lemon juice before serving.
Kori's Tips
- Beans: Swap chickpeas for white beans, lentils, or even black beans for a twist.
- Cheese: Replace feta with goat cheese, parmesan, or a vegan feta to suit your dietary needs.
- Cooked brown rice, couscous, or other grain can be used in place of barley.
- Veggies: Add chopped zucchini, eggplant, or mushrooms to the filling for extra bulk and flavor.
- Leafy Greens: Substitute spinach with kale, Swiss chard, or arugula.
- Protein Boost: Mix in cooked ground beef, ground turkey, chicken, or plant-based meat crumbles if you'd like more protein.
- Pre-cook the peppers: For softer peppers, bake them empty for 10 minutes or microwave with 2 tablespoons of water for about 3 minutes before stuffing.
- Make ahead: You can prepare the filling a day in advance and stuff/bake when ready to serve.
Nutrition
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