A nutty bulgur pilaf fills bright bell peppers. Make it a meal: Greek Revival Salad completes this vegetarian supper.

Bharti Kirchner
Source: EatingWell Magazine, March/April 1995
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Ingredients

Stuffed Peppers
Yogurt Sauce

Directions

Instructions Checklist
  • To make the stuffed peppers: Preheat oven to 350 degrees F. Bring a large pot of lightly salted water to a boil.

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  • Plunge bell peppers into the boiling water and cook until just tender, 5 to 8 minutes. Drain, shaking out any water that may have accumulated in the cavities. Set the bell peppers, cut side up, in a 9-by-13-inch baking dish.

  • Heat oil in a 2-quart saucepan over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Stir in currants (or raisins) and sun-dried tomatoes to taste. Add broth, bulgur, cinnamon and allspice; bring to a boil. Reduce heat to low and simmer, covered, until all the liquid has been absorbed and the bulgur is tender, 10 to 15 minutes. Remove from heat, stir in pine nuts and season with salt and pepper.

  • Spoon the bulgur filling into the bell peppers. Bake, uncovered, until heated through, about 15 minutes. Sprinkle with cilantro (or parsley).

  • To make the sauce: Stir together yogurt, garlic and salt. Serve alongside the bell peppers.

Tips

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that--cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

Nutrition Facts

233 calories; protein 8.7g 17% DV; carbohydrates 39.7g 13% DV; exchange other carbs 2.5; dietary fiber 7g 28% DV; sugars 14.1g; fat 6g 9% DV; saturated fat 0.8g 4% DV; cholesterol 0.8mg; vitamin a iu 629.1IU 13% DV; vitamin c 91.5mg 153% DV; folate 29.3mcg 7% DV; calcium 129.9mg 13% DV; iron 2mg 11% DV; magnesium 73.7mg 26% DV; potassium 528.2mg 15% DV; sodium 355.9mg 14% DV; thiamin 0.2mg 18% DV.