Vegetarian Mediterranean Stuffed Peppers With Bulgur
These vegetarian oven baked Mediterranean stuffed peppers are a great summer dish and make a perfect lunch or dinner. They're also great if you're cooking for a crowd.As you would expect, the bell peppers are packed with Mediterranean flavours; especially those of Turkish cuisine, including fine bulgur wheat and beyaz peynir (feta cheese).
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Equipment
- 1 mixing bowl
- 1 sharp knife
- 1 chopping board
- 1 kitchen scales
Servings 8 people
Ingredients
- 8 medium bell peppers (mixed colours)
- 150 grams fine bulgur wheat
- 100 grams feta cheese (or Turkish beyaz peynir)
- 75 grams walnuts (broken into small pieces)
- 75 grams sun dried apricots (roughly chopped)
- 70 grams black olives (pitted & roughly chopped)
- 1 large tomato (roughly chopped)
- 1 tablespoon tomato paste
- 2 tablespoons fresh basil (roughly chopped or torn)
- 2 tablespoons olive oil
- 1 tablespoon dried mint
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon freshly ground black pepper (to season)
- 1 pinch salt (to season)
Instructions
- First of all, add your bulgur wheat to your mixing bowl.
- Add your tomato paste to a coffee mug, fill the mug with boiling water (approximately 300 millilitres) and stir to dissolve the paste.
- Now pour the water and tomato paste mixture over the bulgur and cover the bowl with a clean cloth or tea towel. Leave to stand for 10 minutes until the water is absorbed and the bulgur is soft.
- Meanwhile, take your peppers and cut them in half, top to bottom.
- Carefully push your thumb through the stem to remove both them stem and the seed pod, leaving a boat for your filling. Tap away any loose seeds.
- When your bulgur wheat is soft, add the olive oil and fork through to fluff it up.
- Now add the rest of your ingredients - except the peppers - and give the mixture a good stir to make sure everything is mixed together.
- Preheat your oven to
220 °C. - Now start to stuff your peppers. Fill them firmly but not too tightly.
- When your oven is hot enough, place your Mediterranean stuffed peppers onto a baking tray and onto the bottom shelf of the oven for the first 15 minutes.
- Raise them to the middle shelf for the final 15 minutes until the peppers are soft and slightly charred on the bottom.
- Remove from the oven and leave to rest for 5 minutes before serving.
- Alternatively, these Mediterranean stuffed peppers also taste great cold.
- In you like, garnish with a little freshly crumbled cheese, torn basil and a drizzle of olive oil before serving.
Notes
- As with all of our recipes, the nutritional information for this Mediterranean stuffed peppers recipe is to be used as a rough guide only. Please do your own due diligence if you have any special dietary requirements.
- Turkish bell peppers tend to be on the small side. Our stuffing mixture fills 8 peppers (16 pepper halves). If you are using larger peppers, you might only fill 6 or 7 peppers.
- Rough nutritional calculations are based on 1 whole stuffed pepper - two pepper halves - per person.
- The stuffed peppers can be eaten hot or cold and will keep in the fridge for up the three days in an airtight container.
Nutrition
Serving: 1Calories: 264kcalCarbohydrates: 31gProtein: 8gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 11mgSodium: 311mgPotassium: 583mgFiber: 8gSugar: 11gVitamin A: 4550IUVitamin C: 156mgCalcium: 106mgIron: 2mg
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