Bulgur Wheat Stuffed Mini Peppers
Description:
Bulgur Wheat Stuffed Mini Peppers is a flavorful and nutritious dish that can be served as a snack, appetizer, or even a main course when paired with a side salad. Bulgur wheat, a quick-cooking whole grain, is known for its high fiber, protein content, and low glycemic index. These mini peppers, stuffed with a savory bulgur wheat filling, are not only delicious but also packed with essential vitamins and minerals. The spices and roasted peanuts give the dish an extra crunch and depth of flavor. Perfect for parties or as a healthy snack for any occasion!
Cuisine: Continental
Course: Dinner
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Red Bell Pepper (Capsicum) | 10 mini peppers (small) |
| Bulgur Wheat | 1/4 cup |
| Onion | 1, finely chopped |
| Garlic | 1 clove, crushed or grated |
| Roasted Peanuts (Moongphali) | 2-3 tablespoons, de-husked |
| Coriander (Dhania) Seeds | 1 tablespoon |
| Cumin Seeds (Jeera) | 2 teaspoons |
| Dry Red Chilli | 1 whole |
| Red Chilli Flakes | 1/2 teaspoon (optional) |
| Salt and Pepper | To taste |
| Extra Virgin Olive Oil | 2 teaspoons |
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Total Time: 1 hour
Instructions:
-
Prepare the Bulgur Wheat:
- Begin by cooking the bulgur wheat according to the package instructions. Once it’s soft and fully cooked, drain it in a colander and set it aside.
-
Prepare the Peppers:
- Cut the mini red bell peppers in half lengthwise, carefully removing the green stems and seeds. Set them aside while you prepare the stuffing.
-
Toast the Spices:
- In a stir-fry pan, dry roast the whole coriander seeds, cumin seeds, dry red chili, and roasted peanuts over medium heat. Toast them for a few minutes until they release a pleasant aroma.
- Once roasted, transfer the mixture to a bowl and allow it to cool slightly. After cooling, grind the mixture into a fine powder using a mixer or grinder.
-
Prepare the Filling:
- In the same pan, heat the extra virgin olive oil over medium heat. Add the chopped onion and garlic, sautéing them until they become soft and turn light brown in color.
- Add the ground spice mixture to the onions and garlic, stirring well to combine. Sauté for another minute to allow the spices to release their flavors.
- Stir in the cooked bulgur wheat, add salt to taste, and squeeze some fresh lemon juice for a touch of tang. Mix everything thoroughly and turn off the heat.
-
Stuff the Peppers:
- Preheat your oven to 190°C (375°F). Grease a baking sheet with a small amount of olive oil.
- Spoon the bulgur wheat mixture into each pepper half, pressing down gently to pack the filling.
- Arrange the stuffed peppers on the prepared baking tray.
-
Bake the Peppers:
- Place the baking tray in the preheated oven and bake for 20 minutes, or until the peppers are tender and lightly roasted. You can also opt for grilling them in a grill pan if you prefer.
-
Serve:
- Serve the Bulgur Wheat Stuffed Mini Peppers hot as a delightful appetizer or a tea-time snack. For a complete meal, pair them with a side of Vegetable Au Gratin with Cauliflower, Carrots, and Beans, or enjoy them on their own for a healthy bite.
Tips & Variations:
- Vegan Option: Ensure that you use a vegan-friendly olive oil and avoid any dairy in side dishes.
- Spicy Kick: Add extra red chili flakes or a dash of chili powder to make the stuffing spicier.
- Other Fillings: For a more diverse stuffing, you can mix in roasted vegetables or even crumbled feta cheese for a Mediterranean twist.
These Bulgur Wheat Stuffed Mini Peppers are not only healthy but versatile enough to suit any dietary preference. They’re perfect for parties, gatherings, or as a satisfying light meal. Enjoy the wholesome goodness of this recipe and its vibrant flavors!
