If you’re looking for a simple yet flavorful dish that’s both healthy and satisfying, this zucchini and bell pepper recipe is perfect for you. It combines wholesome ingredients like bulgur, mushrooms, and a variety of vegetables into a delicious, nutritious meal. The addition of cheese is optional, but it can enhance the flavor and make the dish even more delightful.

Full Recipe:

Ingredients

For the Dish:

• 1/2 cup (90 g) Bulgur
  • Bulgur is a nutritious whole grain that’s high in fiber and protein.
• 250 g Mushrooms
  • Mushrooms add an earthy flavor and a meaty texture to the dish.
• 1 Zucchini (about 250 g)
  • Zucchini provides a mild flavor and a tender texture.
• 3-4 Green or Red Peppers
  • Bell peppers contribute a sweet and crunchy element.
• 1 Onion (about 90 g)
  • Onion adds a savory depth to the dish.
• 2-3 Cloves of Garlic
  • Garlic enhances the flavor with its aromatic and pungent notes.
• 3 tbsp (45 ml) Olive Oil for Cooking
  • Olive oil is used for sautéing and adds healthy fats.
• 1/2 cup (125 ml) Tomato Juice
  • Tomato juice provides a rich, tangy flavor and helps in cooking the bulgur.
• 1/2 tsp Oregano
  • Oregano adds a warm, herbaceous flavor.
• 1/2 tsp Salt
  • Salt is used to enhance the overall flavor of the dish.
• 1/4 tsp Black Pepper
  • Black pepper adds a mild heat and depth of flavor.
• 1/2 cup (50 g) Yellow Cheese (Cheddar or Parmesan, optional)
  • Cheese adds a creamy, savory note, but it’s optional depending on your preference.

Instructions

1. Prepare the Bulgur:

• Rinse the bulgur under cold water. In a medium pot, bring 1 cup (240 ml) of water to a boil. Add the bulgur, reduce heat to low, cover, and simmer for about 12-15 minutes or until the bulgur is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before using.

2. Sauté the Vegetables:

• While the bulgur is cooking, heat the olive oil in a large skillet or pan over medium heat.
• Add the chopped onion and garlic. Sauté for about 2-3 minutes until the onion becomes translucent and the garlic is fragrant.
• Add the sliced mushrooms and cook for another 5 minutes, stirring occasionally, until they release their moisture and start to brown.

3. Add the Remaining Vegetables:

• Add the chopped zucchini and bell peppers to the skillet. Cook for about 5 minutes until they begin to soften.
• Stir in the tomato juice, oregano, salt, and black pepper. Let the mixture simmer for another 5 minutes, allowing the flavors to meld together.

4. Combine with Bulgur:

• Once the vegetables are cooked to your liking, add the cooked bulgur to the skillet. Stir well to combine all ingredients and heat through.
• If using cheese, sprinkle it over the top and cover the skillet with a lid for a few minutes until the cheese melts.

5. Serve:

• Garnish with fresh herbs if desired. Serve the dish warm as a standalone meal or as a side dish with your favorite protein.

Tips for Success

• Vegetable Variations: Feel free to add other vegetables like carrots, corn, or peas for added nutrition and flavor.
• Spice It Up: Adjust the seasoning to your taste. You can add red pepper flakes for a bit of heat or a squeeze of lemon juice for a fresh zing.
• Cheese Alternatives: If you prefer a dairy-free option, you can skip the cheese or use a vegan cheese substitute.

Storage Tips

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freezing: This dish can be frozen for up to 3 months. Allow it to cool completely before transferring to a freezer-safe container. Thaw in the refrigerator overnight before reheating.

Nutritional Information (Per Serving)

• Calories: Approximately 220 kcal
• Carbohydrates: 30g
• Protein: 8g
• Fat: 9g
• Fiber: 6g
• Sodium: 400mg (may vary based on added salt and cheese)
• Sugar: 6g (natural sugars from vegetables)

This dish is a great source of fiber, vitamins, and minerals, making it a balanced and satisfying option for any meal.