Bulgur Stuffed Peppers

Simple to make, nutritious and fiber rich colorful meal.

I make stuffer peppers all the time, but I usually use white or brown rice or just make a low-carb version with cauliflower rice.

I had purchased an bag of Bulgur Wheat a month ago and really wanted to use it in a recipe, so this is how these stuffed red peppers were created.

This dish is not only a visual delight, with its vibrant colors and wholesome ingredients, but it’s also a testament to how simple ingredients can create a feast for the senses.

The sweetness of the roasted red peppers perfectly complements the nutty, spiced bulgur filling.

Every bite is a fantastic mix of textures and flavors, making this dish a wonderful option for weeknight dinners or special occasions.

Bulgur Wheat

But why bulgur?

This whole grain is a staple in Middle Eastern cuisine, known for its nutty flavor and versatile texture.

Bulgur is made from cracked wheat and comes in different sizes, from fine to coarse.

It’s a great source of fiber, protein, and vitamins and cooks much faster than other whole grains, making it perfect for quick and delicious meals.

A good source of magnesium and iron.

Here is the time to let you know, that bulgur is not gluten-free.

How to Make Bulgur Stuffed Red Peppers

If you’ve ever made rice stuffed peppers, this recipe should not be new to you.

Just swap the rice with bulgur and follow the bulgur to water ratio on the package. It is usually 1: 1.5, meaning 1 cup of bulgur wheat : 1 .5 cups of water, but I usually prefer to add a little more water, than recommended.

Ingredients:

• Red peppers, tops and seeds removed. I used long red peppers, but bell peppers work better in such recipes, because you can stuff them with more filling.
• Vegetable oil
• Ground Meat – you can omit for the vegetarian version. I use a combination of ground beef and pork, but ground chicken or turkey will also work.
• Uncooked bulgur wheat, picked through and rinsed
• Vegetable stock or water ( if using water, add 1 tsp Vegetta, veggie stock from a jar or alternative)
• Dried basil (you can always add seasonings of your choice)
• Dried parsley
• Garlic powder (optional)
• Paprika
• Salt
• Back pepper
• Carrots, chopped
• Onion, chopped
• Tomato sauce

Directions:

1. Heat oil in a skillet. (This step is optional, if you are using a non stick skillet).
2. Add the onion and cook for 2 minutes.
3. Next add the carrots and cook for 2 more minutes.
4. Add the tomatoes, seasoning, bulgur and stock ( water).
5. Cook for 5 minutes, stirring frequently. Taste to see, if the mixture needs more salt or seasoning.
6.  Preheat oven to 375 F (190 C).
7. Fill peppers with the mixture. 
8. Cover with the pepper tops (optional).
9. Add the remaining bulgur wheat mixture to the pan.
10. Add  1/2 to 1 cups water.
11. Cover with aluminum foil.
12. Cook for 45 minutes.
13. Uncover and cook for 10 more minutes, if necessary.
14. Serve.
15. Store in an air-tight container in the fridge for up to 3 days.

Recipe Tips:

• Peppers – use any peppers of your choice, in different sizer and colors. You can also add hot peppers for an extra heat. Not a fan of peppers? You can try stuffing zucchini, squash or even tomatoes.
• Size of bulgur – it comes in variety of sizes. They vary from fine, to medium, coarse and extra coarse. Depending on the size, cooking time is going to be different. Extra coarse bulgur is going to require extra cooking time, in order to be fully cooked. Fine bulgur cooks faster and tends to get mushy, if overcooked. Medium or coarse bulgur work best for stuffed pepper recipes like this one. It absorbs flavor well, but preserves its texture, which pairs very well with the softened cooked vegetables.
• Bulgur to Water Ratio -The bulgur to water ratio can vary slightly depending on the size of the bulgur grain you’re using and the desired consistency. Here’s a general guideline for the most common sizes of bulgur, but keep in mind, that when I say water, I refer to cooking liquid, which could be chicken or vegetable stock: Fine Bulgur 1:1 ratio, it can be soaked in boiling water to quickly soften, since it is quite small in size and cooks quickly. Medium – 1:1.5 bulgur:water ratio. Bring the water to a boil, add the bulgur, reduce the heat, cover, and simmer for 10-15 minutes or until water is absorbed and bulgur is tender. For Coarse Bulgur – 1:1.75 bulgur to water ratio, same cooking method as with Medium bulgur, but longer cooking time 15-20 min. Extra Coarse Bulgur – 1:2 ratio, this size requires the longest cooking time and the most water. Bring the water to a boil, add the bulgur, reduce to a simmer, cover, and cook for 20-25 minutes or until tender.
• Gluten – free alternative to bulgur. As we mentioned, bulgur wheat is not gluten free, so if this doesn’t align with your dietary needs, you can use quinoa, buckwheat or even cauliflower rice instead.
• Customize – the best part of the recipe is, that you can customize it! You can add nuts and dried fruit for extra crunch, include different vegetables in the stuffing, such as mushrooms or chickpeas, add feta or Parmesan cheese.
• Storage – this recipe stores very well. Keep in an air-tight container in the fridge for up to 3 days, or freeze in a freezer-safe container for up to 2 months.

More Pepper Recipes:

• Grilled Peppers With Tomato Sauce Recipe
• Keto Stuffed Peppers
• Low-Carb, Keto Cheeseburger Stuffed Peppers