Delicious stuffed zucchini and peppers baked to perfection with a savory filling of bulgur, mushrooms, onions, and tomatoes. This nutritious and flavorful dish makes a perfect vegetarian meal that’s satisfying and healthy. Whether you’re a fan of Mediterranean flavors or looking for a hearty plant-based meal, these stuffed veggies will hit the spot!
Preparation Time:
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- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 10 minutes
Ingredients:
- 1/2 cup (90 g) bulgur
- 250 g mushrooms, chopped
- 1 zucchini (about 250 g)
- 3-4 green or red peppers
- 1 onion (about 90 g), finely chopped
- 2-3 cloves of garlic, minced
- 3 tbsp (45 ml) olive oil for cooking
- 1/2 cup (125 ml) tomato juice
- 1/2 tsp oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup (50 g) yellow cheese, cheddar, or Parmesan (optional)
Directions:
- Prepare the Bulgur:
- Wash the bulgur thoroughly and soak it in 2 cups of hot water for about 20 minutes. Check if it’s soft and ready to eat, otherwise soak longer and add more water if needed. Drain well once ready. Alternatively, follow package instructions for cooking.
- Prepare the Vegetables:
- Cut the zucchini in half lengthwise and scoop out the insides. Set the insides aside for the filling.
- Cut the peppers in half and remove the seeds. Arrange the hollowed-out zucchini and peppers in a baking dish.
- Cook the Filling:
- Heat olive oil in a pan over medium heat. Add the chopped onion and garlic, cooking until softened, about 4-5 minutes.
- Add the mushrooms and the zucchini insides, cooking for another 5 minutes.
- Pour in the tomato juice, then season with salt, oregano, and black pepper. Simmer for 10 minutes until the mixture thickens.
- Stir in the drained bulgur, mixing well to combine.
- Stuff the Vegetables:
- Sprinkle a little salt inside the zucchini and pepper halves. Fill them generously with the bulgur and mushroom mixture.
- Cover the baking dish with aluminum foil and bake in a preheated oven at 220°C (428°F) for about 40 minutes, or until the vegetables are soft.
- Remove the foil, sprinkle with grated cheese if using, and bake for an additional 7-10 minutes until the cheese is melted and golden.
- Serve:
- Serve the stuffed zucchini and peppers hot, straight from the oven. Enjoy as a main dish or a hearty side.
Serving Suggestions:
- Pair with a fresh side salad or a dollop of Greek yogurt for added flavor.
- Serve with crusty bread to soak up the delicious juices.
Cooking Tips:
- Make sure the bulgur is well-drained to avoid a soggy filling.
- Customize the filling by adding herbs like parsley or thyme, or even a dash of hot sauce for extra spice.
Nutritional Benefits:
- Bulgur: High in fiber and protein, making it a healthy and filling grain.
- Mushrooms and Zucchini: Rich in vitamins, minerals, and antioxidants, supporting overall health.
Dietary Information:
- Vegetarian: Can be made vegan by omitting the cheese or using a plant-based alternative.
- Gluten-Free: Substitute the bulgur with a gluten-free grain like quinoa or rice.
Nutritional Facts (per serving, based on 4 servings):
- Calories: 220
- Protein: 7g
- Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Fat: 8g
- Saturated Fat: 2g
- Cholesterol: 10mg
- Sodium: 450mg
- Potassium: 650mg
- Vitamin A: 20% DV
- Vitamin C: 60% DV
- Calcium: 10% DV
- Iron: 15% DV
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- Nutritious and Satisfying: Packed with fiber, protein, and vitamins, this dish is both hearty and healthy.
- Customizable: The stuffing can easily be adjusted to suit your preferences, and you can add or swap ingredients as needed.
- Perfect for Meal Prep: This dish can be made ahead and enjoyed throughout the week.
- Vegetarian and Easily Vegan: A versatile dish that fits many dietary needs.
Conclusion:
Enjoy these flavorful Stuffed Zucchini and Peppers with Bulgur and Mushrooms for a healthy and satisfying meal. Perfect for any occasion, this dish brings together the goodness of fresh vegetables and wholesome grains in a delightful way. Whether you’re hosting a dinner or prepping meals for the week, this recipe is sure to impress and nourish. Happy cooking!