Vegetarian Mediterranean Stuffed Peppers With Bulgur
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Prep Time
15 mins
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Cook Time
15 mins
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Additional Time
5 mins
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Total Time
50 mins
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Servings
8 people
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Calories
264 kcal
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Course
Main Course
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Cuisine
Mediterranean, Turkish
Vegetarian Mediterranean Stuffed Peppers With Bulgur
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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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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)
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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 degrees Celsius (approximately 430 degrees fahrenheit).
- 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 Information
Show Details
Serving
1
Calories
264kcal
(13%)
Carbohydrates
31g
(10%)
Protein
8g
(16%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
Monounsaturated Fat
5g
Cholesterol
11mg
(4%)
Sodium
311mg
(13%)
Potassium
583mg
(17%)
Fiber
8g
(32%)
Sugar
11g
(22%)
Vitamin A
4550IU
(91%)
Vitamin C
156mg
(173%)
Calcium
106mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8people
Amount Per Serving
Calories 264 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 264kcal | 13% |
| Carbohydrates | 31g | 10% |
| Protein | 8g | 16% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 11mg | 4% |
| Sodium | 311mg | 13% |
| Potassium | 583mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 11g | 22% |
| Vitamin A | 4550IU | 91% |
| Vitamin C | 156mg | 173% |
| Calcium | 106mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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