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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).

Prep Time
15 mins
Cook Time
15 mins
Additional Time
5 mins
Total Time
50 mins
Servings: 8 people
Calories: 264 kcal
Course: Main Course
Cuisine: Mediterranean , Turkish

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

    Cup of Yum
  1. First of all, add your bulgur wheat to your mixing bowl.
  2. Add your tomato paste to a coffee mug, fill the mug with boiling water (approximately 300 millilitres) and stir to dissolve the paste.
  3. 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.
  4. Meanwhile, take your peppers and cut them in half, top to bottom.
  5. 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.
  6. When your bulgur wheat is soft, add the olive oil and fork through to fluff it up.
  7. Now add the rest of your ingredients - except the peppers - and give the mixture a good stir to make sure everything is mixed together.
  8. Preheat your oven to 220 degrees Celsius (approximately 430 degrees fahrenheit).
  9. Now start to stuff your peppers. Fill them firmly but not too tightly.
  10. 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.
  11. Raise them to the middle shelf for the final 15 minutes until the peppers are soft and slightly charred on the bottom.
  12. Remove from the oven and leave to rest for 5 minutes before serving.
  13. Alternatively, these Mediterranean stuffed peppers also taste great cold.
  14. 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

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

% 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.