Bulgur-Stuffed Sweet Peppers

Author: Canadian Living

Take advantage of locally available, long, narrow shepherd peppers for this dish (just slit them lengthwise before stuffing and arrange on their sides in the baking dish). If you can't find them, any small sweet pepper about the size of your fist will do. Enjoy them hot or at room temperature.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2003

Ingredients

  • 1/2 cup bulgur
  • 4 small sweet red peppers about 2 lb/1 kg total
  • 4 cups mushrooms 12 oz/375 g)
  • 2 tablespoons extra-virgin olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 tablespoon finely chopped fresh sage
  • 3/4 teaspoons salt
  • 3/4 teaspoons pepper
  • 1/2 cup shredded Asiago cheese
  • 1/4 cup toasted slivered almonds
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice
  • 2 plum tomatoes seeded and diced

Method

In large bowl, pour 1-1/3 cups (325 mL) boiling water over bulgur; cover and let stand for 15 minutes. Drain and press out moisture; return to dry bowl.

Meanwhile, slice tops off peppers, leaving 2-inch (5 cm) high sides; core and scrape out seeds. Dice tops and set aside.

In food processor or by hand, finely chop mushrooms. In large nonstick skillet, heat half of the oil over medium-high heat; fry diced peppers, mushrooms, onion, garlic, sage and 1/2 tsp (2 mL) each of the salt and pepper until liquid is evaporated, about 10 minutes. Add to bulgur along with cheese, almonds and parsley; toss to combine.

Spoon bulgur mixture into peppers, mounding if necessary. Place peppers, stuffed side up, in 8-inch (2 L) square glass baking dish. Drizzle with lemon juice and remaining oil; top with tomatoes. Sprinkle with remaining salt and pepper.

Cover with foil; bake in 350°F (180°C) oven until peppers are almost tender, about 1 hour. Uncover and bake until tops are crusty, about 30 minutes.

Nutritional facts <b>Per serving:</b> about

  • Sodium 564 mg
  • Protein 10 g
  • Calories 302.0
  • Total fat 16 g
  • Cholesterol 12 mg
  • Saturated fat 4 g
  • Total carbohydrate 35 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 29.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 15.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 73.0
  • Vitamin C 518.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Bulgur-Stuffed Sweet Peppers

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