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Mediterranean Stuffed Peppers

These veggie-packed stuffed peppers are paired with a creamy vegan cucumber- tzatziki sauce made from soft tofu, lemon juice, cucumber, garlic, and herbs.
Mediterranean stuffed peppers in a caserole dish.
  • Makes 6 servings
  • Prep Time 20 minutes
  • Cook Time 50 minutes



  • 3 red or yellow bell peppers
  • 1 tsp. plus 1 tbs. extra-virgin olive oil, divided
  • 1 cup diced red onion
  • 2 cloves garlic, minced
  • 1 cup cooked couscous, quinoa, or rice
  • Half of a 10-oz. package frozen spinach, thawed and drained
  • 1 15-oz. can white beans, drained and rinsed
  • 1 15-oz. can fire-roasted diced tomatoes
  • 1/2 tsp. dried oregano
  • 1/2 tsp. dried thyme
  • Salt and pepper to taste
  • 1/2 cup chopped fresh parsley

Cucumber Tzatziki Sauce

  • 1 cup soft tofu
  • 1/2 lemon, juiced
  • 1/2 cup diced cucumber
  • 1 tsp. dried dill
  • 1 tsp. dried parsley
  • 1 small garlic clove, minced
  • 1/4 tsp. salt
  • 1/8 tsp. black pepper


Preheat oven to 400 degrees F. Slice the bell peppers in half vertically and remove the seeds. Lightly coat the peppers with 1 teaspoon olive oil and roast in a glass baking dish for 20 to 25 minutes. Remove the peppers from the oven and allow them to cool while you prepare the filling.
Add the remaining 1 tablespoon olive oil to a pan and heat over medium-low. When hot, add the onion and cook until it begins to soften, about three minutes. Then add the garlic and cook until fragrant, another minute or two. Stir in the couscous (or quinoa or rice), spinach, beans, tomatoes, oregano, and thyme. Season with salt and pepper, and remove from heat.
Carefully spoon the filling into each bell-pepper half. Bake the peppers for 15 to 20 minutes, or until they’re cooked through.
In the meantime, make the sauce: Press the tofu with paper towels to remove as much water as possible. Combine all the ingredients in a blender or food processor and blend until smooth.
When the peppers are cooked through, remove them from the oven. Drizzle with sauce and sprinkle with fresh parsley just before serving.

This recipe originally appeared in the March 2020 issue of Experience LifeLife Time’s whole-life health and fitness magazine. 

Photography by Allie Lehman

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Katie Koteen and Kate Kasbee

Katie Koteen and Kate Kasbee are the authors of Frugal Vegan.


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