Stuffed peppers with bulgur and feta (vegetarian, oven-baked)

By Nikola · Precision Nutrition L1 · Sources checked 2026-11-05

Stuffed peppers are what autumn does with the last big pile of peppers at the market. This version skips the rice and minced meat: coarse bulgur simmers for ten minutes with onion and tomato, then gets crumbled feta and plenty of parsley before it goes into the peppers. The oven does the rest.

Two peppers per person give about 13 g of protein and 11 g of fibre. The peppers turn soft and sweet, browned at the edges, and the feta melts into the bulgur.

Portion: 2 peppers each · Difficulty: Easy · Diet: Vegetarian (check the rennet in your feta if that matters to you)

Stuffed peppers with bulgur and feta

Peppers stuffed with coarse bulgur, tomato, feta and parsley, baked until soft and browned. Vegetarian, 4 servings, about 13 g protein each.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 15 minutes mins

Course Vegetarian

Servings 4 servings

Calories 373 kcal

Ingredients

  

• 8 medium red or yellow bell peppers about 1 kg whole, 850 g after removing tops and seeds
• 2 tbsp extra virgin olive oil 30 ml, divided
• 1 large onion about 150 g, finely chopped
• 2 cloves garlic minced
• 1 tsp sweet paprika
• 1 tbsp tomato paste 15 g
• 150 g coarse bulgur about 1 cup
• 2 medium ripe tomatoes about 200 g, grated, skins discarded
• 500 ml hot water about 2 cups: 300 ml for the bulgur, 200 ml for the dish
• 1/2 tsp fine salt 2.5 g; the feta is salty, so taste first
• 150 g feta crumbled (about 1 cup)
• A small bunch of parsley about 15 g, chopped
• 1 tsp dried mint or oregano
• Black pepper
• To serve optional: plain yogurt

Instructions

 

• Heat the oven to 190 °C (170 °C fan). Cut the tops off the peppers and keep them as lids. Pull out the seeds and white ribs.
• Warm 1 tbsp of the olive oil in a pan over medium heat. Cook the onion with a pinch of salt for 6 minutes, until soft. Add the garlic, paprika and tomato paste and stir for 1 minute.
• Add the bulgur and stir for 1 minute so every grain is coated. Add the grated tomato, 300 ml of hot water and the salt. Cover and simmer on low heat for 8-10 minutes, until the liquid is absorbed. The bulgur will still be slightly firm; it finishes in the oven.
• Take the pan off the heat and let it cool for 5 minutes. Stir in the feta, parsley, mint and black pepper. Taste before adding any more salt.
• Fill the peppers loosely, since the bulgur swells a little more. Stand them upright in a baking dish where they fit snugly and put the lids on. Pour 200 ml of hot water into the dish and drizzle the remaining oil over the peppers.
• Cover with foil and bake for 25 minutes. Uncover and bake for 15-20 minutes more, until the peppers are soft and wrinkled and the edges are lightly browned. Let them rest for 10 minutes before serving.

Keyword autumn, bell peppers, bulgur, feta, meal prep, oven-baked, stuffed peppers, vegetarian

Nutrition per serving

Per serving, 2 peppers, calculated from USDA FoodData Central (SR Legacy) values per 100 g for each ingredient.

Data: USDA FoodData Central, SR Legacy: peppers, sweet, red, raw (FDC 170108); oil, olive (171413); onions, raw (170000); garlic, raw (169230); tomato paste, without salt added (170459); bulgur, dry (170688); tomatoes, red, ripe, raw (170457); cheese, feta (173420); parsley, fresh (170416). Yellow peppers are calculated with the red pepper values. Salt is calculated from the sodium in all ingredients x 2.5 and includes 0.62 g of added salt per serving; most of the rest comes from the feta. Paprika, mint, pepper and the optional yogurt are not included. Carbohydrate is USDA “by difference” and includes fibre.

Swaps and variations

• Gluten-free: 150 g quinoa instead of bulgur, simmered 12-15 minutes in the same liquid.
• Vegan: leave out the feta and add 240 g cooked chickpeas and a handful of chopped walnuts to the filling; add a little more salt.
• More vegetables: one grated courgette or 150 g chopped mushrooms cooked with the onion.
• Other cheese: half feta, half grated halloumi or kashkaval for a stretchier filling.
• Garlic yogurt on top: 200 g plain yogurt with a grated garlic clove and a pinch of salt.

Storage and reheating

Keeps 3 days in the fridge, covered. Reheat in a covered dish at 180 °C for 15-20 minutes, or in the microwave. Baked peppers freeze for up to 2 months; they come out softer, which is fine for a weekday lunch.

Related

• Recipes: Pomegranate, walnut and parsley salad · Autumn minestrone with pumpkin and cabbage · Baked figs with Greek yogurt and honey
• Encyclopedia: Bulgur · Feta cheese · Bell peppers
• Diet: Mediterranean diet · 7-day Mediterranean meal plan

FAQ