Tabouleh Stuffed Peppers are filled with healthy fats, fiber, and spices that all add up to a recipe with healthy benefits!
Bulgur is a cook’s best friend
Bulgur has to be one of a cook’s best friends. Why? It’s economical, it’s a loaded-with-fiber whole grain and there is no cooking required (just a presoak).
Bulgur is a cracked wheat that’s been precooked then dried. It’s a grain to turn to when it’s hot and you don’t want to turn on the stove. Of course, you can cook it by adding it to soups and stews or in a pilaf. Instead of oatmeal, top bulgur with yogurt and fruit for breakfast.
Chewy, earthy wheat kernels, it is the grain used in Tabouleh salad.
Tabouleh is a Middle Eastern dish with bulgur, parsley, mint, tomatoes, olive oil, and lemon juice. Cucumber, chopped green or red onion, coriander and cumin add flavor and crunch .
How to cook bulgur
For each cup of bulgur, add equal part boiling water (so 1 cup bulgur and 1 cup water) and let stand for an hour. If you want to speed things up. Stir bulgur into water, bring a boil, then simmer for 12-15 minutes. Fluff with a fork.
Cook’s note: Many grocery delis sell tabouleh. Save time and buy premade.
Why I like this tabbouleh stuffed pepper recipe
- It can be made a day or two before serving (which makes it great for a party).
- With all the colors, it’s too-cute for school!
- It’s taste great and it’s good for you. The fresh veggies, healthy fats, fiber, and spices all add up to a dish with healthy benefits. But people likely won’t notice that. They’ll just notice the refreshing flavors and how cute the peppers are.
- It’s a great way to use the herbs in your garden.
- You can use those tired peppers in the fridge. Just like our skin needs moisture, so do wrinkled peppers. In a glass bowl, microwave peppers, covered with lid, with a couple tablespoons of water for 3-4 minutes to soften. Remove the lid and let them cool until they’re easy to handle. Then stuff them with the salad.
Tabouleh Stuffed Peppers
This tabouleh (or tabbouleh) recipe won approval when we had friends over. You don’t need to wait for a dinner party, but keep it in mind for your next one. You’ll like the applause!
MORE Mediterranean diet recipes
- Nicoise Salad
- Pan-seared Salmon and Caramelized Grapes
- Mediterranean Power Bowl
- Honey Lemon Panna Cotta
P.S. Hungry for more healthy diet tips and recipes? Sign up for my newsletter here.
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Tabouleh Stuffed Peppers
Tabouleh Stuffed Peppers are filled with fresh veggies, healthy fats, fiber and spices that all add up to a dish with healthy benefits! But people likely won’t notice that. They’ll just notice the refreshing flavors and how cute it looks!
- Prep Time: 60 minutes
- Cook Time: 5 minutes
- Total Time: 1 hour 5 minutes
- Yield: 30 1x
- Category: Appetizer
- Method: stove
- Cuisine: American, Middle Eastern
- 1 cup bulgur
- 1 cup hot water
- 3 tablespoons olive oil
- 1 lemon, juiced
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/4 teaspoon hot sauce
- 2/3 cup chopped fresh flat-leaf parsley, (also known as Italian parsley)
- 1/4 cup chopped fresh mint
- 1 pound fresh sweet mini peppers
- Bulgur: Place bulgur in a large bowl, cover with water. Set aside for an hour, until most of the water is absorbed. Drain.
- Vinaigrette: in small bowl, stir together olive, lemon juice, garlic, salt, coriander, cumin and hot pepper sauce. Pour over drained bulgur. Add parsley and mint. Stir all together.
- Peppers: Cut in half lengthwise, remove seeds and stem. Place in a microwaveable bowl, add 2 tablespoons water. Cover and microwave on HIGH for 3-4 minutes. The peppers should be softened but not cooked. Remove cover and allow to cool. Fill pepper halves with tabouleh.
- The stuffed peppers may be refrigerated, covered, overnight before serving.
Many grocery delis sell tabouleh. Save time and buy premade.
- Serving Size: 2 pepper halves
- Calories: 40
Keywords: stuffed vegetables, is bulgur healthy? healthy snack, healthy appetizer, how to cook bulgur