Mediterranean-style Stuffed Peppers

This week while buzzing through the grocery store, I found the cutest little bell peppers. Like really, really small ones. Check out this little yellow guy…

This one really was the smallest of the small. The others were a bit bigger.  But seriously, how I could I resist these peppers?  I wasn’t sure what I would do with them, but they were definitely coming home with me.

I thought I might roast them with some garlic infused oil and fresh thyme.  But, then, I thought I would try to stuff these little guys with a Mediterranean inspired mixture.

I started with brown rice couscous.

Browned up some extra lean ground turkey breast, some mint, scallion, and feta cheese.  I added a splash of soy sauce too.  Adding soy sauce kind of came out of left field but I wanted the meat to brown up a bit and look more like traditional stuffed peppers made with beef. Plus, I wanted to add a little savory flavor too.

So, working with mini peppers is like three times the amount of work. (Ha!)  Chopping, de-seeding each little pepper and then filling them all too.But I think it was worth it! They would make a great bite size appetizer to bring to a bash.

The good news is this recipe fills about 4 regular size peppers too for those less inclined to fill a million little peppers.

Here are the little peppers, all set for the oven.

And here they are all plated and ready to eat.  And, eat, I did!  These tasted AWESOME!


Mediterranean-style Stuffed Peppers

Category: Appetizers & Snacks, Low FODMAP Appetizers & Snacks, Low FODMAP Recipes, Traditional Recipes

Mediterranean-style Stuffed Peppers


  • 4 medium size red, yellow or orange bell peppers or several mini ones (20+) tops cut off, deseeded and ribs removed.
  • 1 1/2 cups brown rice couscous or brown rice, cooked
  • 2 tablespoons olive oil
  • 1 lb ground turkey breast
  • 2 tablespoons soy sauce
  • 4 scallions, chopped (Green part only for the low FODMAP crowd)
  • 4 tablespoons fresh mint, diced
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 3/4 cup feta cheese, crumbled


  1. Add oil to medium size skillet and add turkey breast over medium heat. Cook while stirring until cooked through about 8-10 minutes.
  2. Stir in the couscous or brown rice
  3. Add soy sauce, scallions, mint, lemon juice and feta folding to blend.
  4. Remove from heat.
  5. Stuff mixure into the pepper until full.
  6. Place peppers in loaf pan or square baking dish, upright, and cover with tin foil.
  7. Bake at 350 for about 25 minutes for the mini peppers and about 35 for large peppers.



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