Tabbouleh Stuffed Peppers

Tabouleh Stuffed Peppers | Fresh veggies, healthy fats, fiber and spices all add up to a dish with benefits - healthy ones! But people likely won't notice that. They'll just notice the refreshing flavors and how cute it looks! www.LiveBest.info

Tabbouleh ingredients fill stuffed peppers! Fresh 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.

Tabouleh Stuffed Peppers on a platter

Fill peppers with tabouleh for a fresh appetizer

Cook’s note: Many grocery delis sell tabouleh. Save time and buy premade.

Tabbouleh Stuffed Pepper Recipe

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. 

  • It can be made a day or two before serving (which makes it great for a party).
  • With all the bright 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.

Cook’s Note: 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.

The ingredients

  • 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

MORE Mediterranean diet recipes

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mini peppers stuffed with tabouleh

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Tabouleh Stuffed Peppers

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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! 

  • Author: Judy Barbe
  • 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

Ingredients

Scale
  • 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

Instructions

  1. Bulgur: Place bulgur in a large bowl, cover with water. Set aside for an hour, until most of the water is absorbed. Drain.
  2. 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.
  3. 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.
  4. The stuffed peppers may be refrigerated, covered, overnight before serving.

Notes

Many grocery delis sell tabouleh. Save time and buy premade.

Nutrition

  • Serving Size: 2 pepper halves
  • Calories: 40
Tabouleh Stuffed Peppers | Fresh veggies, healthy fats, fiber and spices all add up to a dish with benefits - healthy ones! But people likely won't notice that. They'll just notice the refreshing flavors and how cute it looks! www.LiveBest.info

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