Mediterranean Pearl Barley Stuffed Peppers (Vegetarian)
Bursting with Mediterranean flavor, these barley stuffed peppers are a wholesome and satisfying option for a meatless lunch or dinner. Filled with nourishing ingredients like chickpeas, spinach, sun-dried tomatoes, olives, feta, and fresh herbs, they’re as colorful and comforting as they are nutritious.
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.
Video
Kori's Tips
For more helpful hints, substitution ideas, cooking tips, and other delicious recipes check out my post above.
SUBSTITUTIONS AND ADD-INS:
- 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
Calories: 200kcalCarbohydrates: 27gProtein: 7gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 13mgSodium: 559mgPotassium: 379mgFiber: 6gSugar: 3gVitamin A: 1243IUVitamin C: 17mgCalcium: 123mgIron: 2mg
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