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.
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 10 minutes
Ingredients:
- 1/2 cup (90 g) bulgur
- 250 g mushrooms
- 1 zucchini (about 250 g)
- 3-4 green or red peppers
- 1 onion (about 90 g)
- 2-3 cloves of garlic
- 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 before use. Soak it in 2 cups of hot water for about 20 minutes. Check if it is ready to eat; if not, let it soak a bit longer and add a little more water if necessary. Alternatively, you can boil it according to the package instructions. Once the bulgur is ready, drain it well. - Prepare the Vegetables:
- Cut the zucchini in half lengthwise and carve out the insides, setting them aside for the filling.
- Cut the peppers in half and remove the seeds. Arrange the zucchini and peppers in a baking tray.
- Cook the Filling:
- Finely chop the onion and garlic. Heat the olive oil in a pan or saucepan over medium heat. Add the onion and garlic, stirring occasionally, and cook for about 4-5 minutes until softened.
- Cut the mushrooms and the inside of the zucchini into small pieces. Add them to the pan and cook for another 5 minutes.
- Add the tomato juice to the mixture and season with salt, oregano, and black pepper. Continue to cook, uncovered, for another 10 minutes or until the mixture thickens.
- Add the drained bulgur to the pan and stir 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 tray 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 yellow cheese, cheddar, or Parmesan if desired, 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:
- Serve with a side of fresh salad or a dollop of Greek yogurt for added flavor.
- Pair with crusty bread to soak up the delicious juices.
Cooking Tips:
- Ensure the bulgur is well-drained to avoid a soggy filling.
- Customize the filling by adding your favorite herbs or a dash of hot sauce for extra spice.
Nutritional Benefits:
- Bulgur is high in fiber and protein, making it a healthy and filling grain.
- Mushrooms and zucchini add a good dose of vitamins, minerals, and antioxidants.
Dietary Information:
- This dish is vegetarian and can be made vegan by omitting the cheese or using a plant-based alternative.
- It is also gluten-free if using gluten-free bulgur.
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:
- This recipe is packed with nutritious ingredients and is full of flavor.
- It’s a versatile dish that can be enjoyed hot or cold and makes a great meal prep option.
- The combination of tender vegetables and savory filling is satisfying and delicious.
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. Happy cooking!
