Dreaming of the Mediterranean

The Mediterranean has been on my mind lately. It might be because my husband and I frequent Aladdin’s Eatery or because we just booked a cruise to the Greek Islands. So, when I was asked to bring something to a get-together at a friend’s house, I knew I wanted to create a Mediterranean recipe. Cue the Mediterranean peppers I made. The funny part of this recipe is that I strongly dislike peppers. I have tried them time and time again and just do not like the flavor—no, it doesn’t matter which color they are. I still don’t like them. So, this recipe was only tested by my husband and friends; and I am happy to report it passed with flying colors.

This recipe could be used to make regular full sized stuffed peppers, but I love the cuteness of the mini peppers and they made a great appetizer sized snack for the party. You could totally substitute any grain that you tolerate; white rice, brown rice, couscous, quinoa, etc.

The feta in this recipe does have a bit of lactose. But, when I pulled up the Nutrition Facts Panel I saw that it only has approximately 4.5g of sugar in ¾ cup. What does sugar have to do with it you ask? Well, lactose is a sugar, so I can confidently tell you that this entire recipe contains only 4.5g of lactose which keeps it very low FODMAP. And for those of you with lactose intolerance, you should still be able to tolerate this amount of cheese, otherwise feel free to omit.

Pepper Ingredients.jpg

Delicious Ingredients

  • 2 bags of mini peppers
  • 1 cup grain of choice, cooked (Rice, quinoa, etc.)
  • 2 Tbsp. olive oil
  • 1 pound ground turkey
  • 3 Tbsp. soy sauce
  • 4 scallions, chopped (FODMAPers, use the green part only)
  • 4 Tbsp. parsley
  • Juice of 1 lemon
  • 1 cup crumbled feta


  1. Clean the mini peppers and slice off the tops. Remove any seeds. Discard tops and seeds.
  2. Heat olive oil in a heavy skilled and add turkey until cooked.
  3. Stir in the cooked grain of choice.
  4. Add soy sauce, scallions, parsley, lemon juice, and feta.
  5. Remove from heat and allow to cool slightly.
  6. Stuff mixture into the mini peppers.
  7. Place peppers in a backing dish, upright.
  8. Bake at 350 degrees for 15-20 minutes.
Print Friendly and PDF