Bulgur Stuffed Peppers

With a few last bell peppers still camping out in the summer garden, I snagged them all up this past weekend before they went to the ground. Initially planning on throwing them in with some other veggies and doing a veggie roast, I decided instead to do something more creative:  Stuffed peppers.

I packed the peppers with iron-rich bulgur wheat, threw in a few herbs and a fresh chili for a kick of heat, and then ended up adding some soy crumbles at the last minute for a boost of protein.  If you’re not a fan of soy protein, try tossing in beans, chopped nuts, or a combination of the two instead.

Carrying with it both a lightness of summer and a heartiness suited for fall, this was the perfect meal to end a slightly cool, late October day.  Feel free to top the peppers with cheese (such as parmesan or feta) for an extra element of flavor, or keep it vegan like I often prefer to do.

Vegan Bulgur Stuffed Peppers

  • -3 large bell peppers, or 4 small/medium-sized peppers
  • -1 small onion, chopped
  • -3 cloves garlic, minced
  • -1 chili pepper, minced
  • -1/2 cup bulgur wheat
  • -1 cup canned diced tomatoes, with juice
  • -1 cup Morning Star Soy Crumbles (or an equivalent soy-based crumble)
  • -1 Tbsp. dried basil
  • -1/4 cup chopped fresh parsley, plus more for topping
  • -1 cup reserved pepper water
  • -1 Tbsp. olive oil, plus more for drizzling
  • -Salt and pepper, to taste

Directions:  Bring large pot of water to a boil.  Meanwhile, slice top off of peppers, and discard seeds and membranes.  Chop excess pepper remaining around tops, and set aside.  Submerge peppers in boiling water and cook for 5 minutes.  Remove and set aside, saving 1 cup of water used for boiling peppers.

Preheat oven 350F.  Heat olive oil in large saucepan over medium-high heat.  Saute onion, garlic, bell pepper, and chili pepper 6-8 minutes, until tender.  Add basil and bulgur, salt and pepper, to taste, and cook an additional minute.  Stir in tomatoes and one cup of pepper water.  Cook for 10 minutes.  Add soy crumbles, and cook an additional 5 minutes.  Stir in parsley and remove from heat.  Adjust salt and pepper, to taste.

Place peppers in a lightly greased baking dish.  Use a spoon to stuff peppers with bulgur mixture.  Lightly drizzle olive oil over top.  Cover with aluminum foil, and place in oven.  Bake 30 minutes, or until fork tender.  Remove cover and bake an additional 5 minutes.  Remove from oven.  Let sit for at least 5 minutes.  Sprinkle with chopped parsley, and serve.


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No Comments

  • Reply
    The Candid RD
    October 27, 2010 at 7:43 am

    Looks delicious!
    Stuffed peppers always remind me of my grandma. She used to make them all the time. Of course, as a true Italian, hers were never vegan 🙂

  • Reply
    theexperfectionist
    October 27, 2010 at 11:22 am

    I love stuffed peppers. Odly enough they remind me of my Grandma too. Also Italian with lots of ooey gooey cheese. I never appreciated the pepper, but always liked the insides! Now that I am older I eat the whole thing. I love the combination of ingredients you’ve used. 😀

  • Reply
    Andrea@WellnessNotes
    October 27, 2010 at 6:08 pm

    I haven’t made stuffed peppers in a long time (actually, I haven’t stuffed anything in a long time…). They look delicious!

  • Reply
    Joslyn @ missfitbliss
    October 27, 2010 at 9:17 pm

    Yum! What a great fall dish.

  • Reply
    melindard
    October 28, 2010 at 6:29 pm

    I have been thinking of stuffing peppers, but I just couldn’t decide with what…and I think now I have my answer. These look great.

  • Reply
    Tweets that mention Bulgur Stuffed Peppers « Food-Fitness-FreshAir -- Topsy.com
    October 29, 2010 at 6:09 pm

    […] This post was mentioned on Twitter by Dragon and VeganMonitor, Grace Dickinson. Grace Dickinson said: using the last of summer's peppers and adding a hearty twist of fall: http://foodfitnessfreshair.com/2010/10/27/bulgur-stuffed-peppers/ […]

  • Reply
    I Heart Veggie Food
    November 8, 2010 at 8:37 pm

    This is so great! I love stuffed peppers..having the bulgar wheat as the stuffing is such nice twist. Gonna try this soon.

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