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 cup 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
For more helpful hints, substitution ideas, cooking tips, and other delicious recipes check out my post above.
TIPS: For softer peppers, bake them empty for 10 minutes or microwave them with 2 tablespoons of water for about 3 minutes before stuffing. The filling can be made a day ahead, then stuffed and baked when you are ready.
VARIATIONS: Swap the chickpeas for white beans, lentils, or black beans. Replace the feta with goat cheese or parmesan. Use cooked brown rice, couscous, or another grain in place of the barley. Add chopped zucchini, eggplant, or mushrooms to the filling, and use kale, Swiss chard, or arugula instead of spinach. Plant-based crumbles add even more protein.
MAKE IT FLEX: Mix in cooked ground turkey, ground beef, or shredded chicken.
SERVING SUGGESTIONS: Serve with tzatziki or garlic yogurt, alongside warm pita or a simple salad. Garnish with parsley or basil and top with toasted pine nuts for crunch.
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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