Mediterranean Stuffed Peppers
Bell peppers stuffed with bulgur, feta, tomato, and herbs — baked till tender.
For 2 servings
Sauté the aromatics and tomatoes
- Heat olive oil in a skillet over medium heat
- Sauté the diced onion for 3 minutes until translucent
- Add minced garlic and cook for 1 minute
- Stir in the diced tomatoes and cook for another 3 minutes
Combine the bulgur filling
In a large mixing bowl, combine the cooked bulgur with the sautéed onion and tomato mixture. Fold in the crumbled feta cheese, chopped parsley, mint, dried oregano, salt, and lemon juice until the ingredients are evenly distributed.
TIPEnsure the bulgur is well-drained before mixing to prevent the filling from becoming soggy.Prepare and stuff the bell peppers
- Slice the bell peppers in half lengthwise
- Remove the seeds and white membranes from the interior
- Spoon the bulgur and feta mixture generously into each pepper half
Bake the peppers until tender
Arrange the stuffed peppers in a baking dish. Bake at 200°C (400°F) for 30 minutes, or until the peppers are tender and the filling is heated through.
TIPCover the dish with foil for the first 15 minutes to steam the peppers, then remove to brown the tops.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a variety of colored bell peppers to increase the range of phytonutrients and antioxidants.
- 2If the peppers are rolling over in the dish, slice a tiny sliver off the bottom to create a flat base.
- 3Add a tablespoon of water to the bottom of the baking dish to create steam, which helps soften the peppers faster.
Adapt it for your goals.
Vegan
Omit the feta cheese and add chopped kalamata olives or toasted pine nuts for a salty, savory kick.
low sodiumLow sodium
Reduce the salt and feta cheese, increasing the lemon juice and fresh mint to maintain a vibrant flavor profile.
spicierSpicier
Add a pinch of red chili flakes or diced Aleppo peppers to the onion and garlic sauté.
Why this is on our healthy list.
High Fiber Content
Bulgur and bell peppers provide significant fiber for digestive health.
Heart Healthy Fats
Extra virgin olive oil supports cardiovascular wellness.
Rich in Vitamin C
Bell peppers are a potent source of Vitamin C for immune support.
Frequently asked questions
Yes, this dish is rich in dietary fiber from bulgur and bell peppers, and provides healthy monounsaturated fats from extra virgin olive oil.