Stuffed peppers with beans and bulgur (high in protein and fiber)

In Bulgaria we have an unofficial maxim: „If it is a vegetable, it can be filled“. This culinary trait is at the heart of our heritage, but today's recipe is more special. It brings together two of the most faithful companions on the Bulgarian table, the bean and the pepper.

For many of us stuffed peppers with meat and rice are a classic, but the version with bulgur and beans is the real „hidden treasure“ from grandma's kitchen. This dish is the best proof of how diverse Bulgarian cuisine is and how it manages to turn ordinary vegetables into something amazing.

Many people often wonder how to make lean meals filling. The answer lies in this dish. The combination of bulgur (a whole grain) and beans (a legume) creates a complete protein profile and provides a serious amount of fiber.

Whether you're observing the fasts before Christmas or Easter, or just looking for a way to add more plant fibre to your menu, these peppers always find a well-deserved place at the table.

🥗 PORTIONS: 6 peppers |⏳ PREPARATION TIME: 1 hour and 30 minutes

INGREDIENTS

• 6 large peppers (cambium)
• 1 onion (chopped)
• 1 carrot (chopped)
• 480 g cooked beans
• 200 g bulgur
• 400 ml water (+ 300 ml for baking)
• 1 tbsp tomato puree
• 1 tbsp red pepper puree
• 9-10 fresh mint leaves (chopped)
• 1 1/2 tbsp olive oil
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp red pepper
• salt and pepper to taste

METHOD OF PREPARATION

1. Fry the onion and carrot in 1 tbsp olive oil.
2. When the onion and carrot are stewed, add the tomato and pepper puree and fry for 2-3 minutes.
3. Add the spices along with salt and pepper, and mix well.
4. Add the bulgur, the drained and washed beans and 400 ml of the water and the mint, and cook until the bulgur is tender.
5. Carve the peppers and fill them with the prepared mixture.
6. Arrange the stuffed peppers in a baking dish and brush them lightly with olive oil.
7. Add 300ml of water to the tray and bake in a preheated oven at 170 degrees (with fan) or 190 degrees (without fan) for about 1 hour, or until the peppers are tender.
8. Serve with yogurt if desired.

NUTRITIONAL VALUES (approx. for 1 pepper)

• Calories: 264 kcal
• Protein: 12 г
• Fats: 3.1 г
• Carbohydrates: 47 г
• Fibres: 9.8 г