Turkey-Stuffed Peppers with Bulgur
Hearty bell peppers filled with a savory mix of lean ground turkey, wholesome bulgur, and tangy feta cheese. A delicious and balanced Mediterranean-inspired meal perfect for a weeknight dinner.
For 4 servings
Prepare the peppers and cook the bulgur.
- Preheat your oven to 400°F (200°C).
- Cut the bell peppers in half lengthwise and remove the seeds and membranes.
- In a small saucepan, bring 1.5 cups of water to a boil. Add the bulgur, cover, reduce heat to low, and simmer for 12-15 minutes, or until the water is absorbed. Fluff with a fork and set aside.
TIPPlacing the pepper halves cut-side up in a baking dish helps keep them stable for stuffing.Cook the aromatics and turkey.
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
- Add the chopped onion and cook until softened, about 4-5 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the ground turkey to the skillet. Break it up with a spoon and cook until browned, about 5-7 minutes. Drain any excess fat.
Create the stuffing mixture.
To the skillet with the cooked turkey, add the cooked bulgur, drained diced tomatoes, half of the chopped parsley, half of the crumbled feta, dried oregano, salt, and black pepper. Stir everything together until well combined.
Stuff the peppers.
Arrange the pepper halves in a 9x13 inch baking dish. Spoon the turkey and bulgur mixture evenly into each pepper half, mounding it slightly on top.
TIPPour about 1/4 cup of water into the bottom of the baking dish to help steam the peppers and prevent them from drying out.Bake the stuffed peppers.
Drizzle the remaining 1 tablespoon of olive oil over the stuffed peppers. Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for another 10-15 minutes, or until the peppers are tender and the filling is heated through.
Garnish and serve.
Remove the peppers from the oven. Sprinkle the remaining feta cheese and fresh parsley over the top. Let them rest for a few minutes before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a bit of char, you can broil the peppers for the last 2-3 minutes of cooking, but watch them closely to prevent burning.
- 2Choose bell peppers that are wide and can sit flat in the baking dish to make stuffing easier.
- 3The stuffing can be made a day in advance and stored in the refrigerator for a quick assembly.
- 4Don't overcook the bulgur initially, as it will continue to cook inside the peppers in the oven.
Adapt it for your goals.
Vegetarian
Replace the ground turkey with 1.5 cups of cooked lentils or finely chopped mushrooms for a hearty vegetarian version.
gluten freeGluten free
Substitute the bulgur with an equal amount of cooked quinoa or brown rice to make this recipe gluten-free.
low carbLow carb
For a lower-carb option, replace the bulgur with cauliflower rice. You won't need to pre-cook it; just add it raw to the turkey mixture.
spicySpicy
Add 1/2 teaspoon of red pepper flakes or a finely chopped jalapeño along with the garlic for a spicy kick.
Why this is on our healthy list.
Lean Protein Source
Ground turkey is an excellent source of lean protein, which is essential for muscle repair, satiety, and maintaining a healthy metabolism.
Rich in Fiber
Bulgur and bell peppers provide a significant amount of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness.
Packed with Vitamins
Bell peppers are rich in Vitamin C, an important antioxidant, while tomatoes provide Vitamin A and lycopene, which supports heart and skin health.
Heart-Healthy Fats
The use of olive oil and feta cheese contributes monounsaturated fats, which are beneficial for cardiovascular health.
Frequently asked questions
Yes, this is a very healthy and balanced meal. It provides lean protein from turkey, fiber-rich complex carbohydrates from bulgur, and plenty of vitamins from the bell peppers and tomatoes. The use of olive oil and feta adds healthy fats.
