Bulgur & Veggie Stuffed Peppers

Serves 4  

Nutrition per serving – calories: 306, fat: 11g, carbohydrates: 47g, protein: 7g, fiber: 7g, sugar: 15g, sodium: 267mg

  • 4 large bell peppers, any colors, cut in half through the stem, seeds and stem removed. 

  • 3 tablespoons extra-virgin olive oil, divided

  • 1 pound zucchini or summer squash or a combination of the two, cut lengthwise into quarters and cut each quarter into ¼ inch slices 

  • Salt and freshly ground black pepper 

  • 1 small onion, chopped fine

  • 3 medium garlic cloves, minced

  • 3 tablespoons tomato paste 

  • 1 teaspoon ground cumin 

  • ½  teaspoon ground cardamon 

  • ½ teaspoon red pepper flakes 

  • ½ teaspoon cinnamon 

  • ¼ cup currants

  • 1 cup uncooked medium bulgur wheat 

  • 1 1/4 cups vegetable broth or water 

Yogurt-Mint Sauce 

  • ½ cup nonfat Greek yogurt 

  • 2 tablespoon chopped mint

  • Salt and freshly ground pepper 

Adjust oven rack to center position and preheat to 425 degrees. Place the halved peppers in a large 9 by 13-inch baking dish. Drizzle 1 tablespoon olive oil over the peppers and sprinkle them with salt and pepper. Use your hands to rub the oil all over both sides of the peppers, then arrange them with the cut sides facing up. Bake for 20 to 25 minutes, until the peppers are a little blistered around the edges and easily pierced through by a fork. Set aside. 

Meanwhile, heat additional 1 tablespoon oil in a medium saucepan, over medium-high heat until shimmering. Add zucchini and ¼ teaspoon salt and cook until just tender, 2-3 minutes. Transfer to a bowl and set aside. 

In the same pot, heat the remaining 1 tablespoon oil. Add onion and ¼ teaspoon salt and saute until the onions are soft, about 4 minutes. Add garlic, tomato paste, and spices and cook until fragrant, about 1 minute. Add the bulgur, currants, ½ teaspoon salt and stock, bring to a boil. Lower heat to a simmer, cover, and cook for 15 minutes. Stir cooked zucchini into bulger. 

While peppers are cooking. Whisk together yogurt and mint and season with salt and pepper. 

Stuff peppers with filling and bake for 15 minutes. Serve immediately topped with yogurt sauce. 

 
 
Feeding Us1 Comment