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.
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.