This Stuffed Zucchini and Peppers with Bulgur and Mushrooms recipe is a wholesome, vibrant dish full of nutritious ingredients. Combining zucchini, peppers, bulgur, mushrooms, and spices creates a delicious, filling vegetarian meal. Perfect for lunch or dinner, this dish offers a balance of flavors and textures that will satisfy any palate.
Ingredients
- 1/2 cup (90 g) bulgur
- 250 g mushrooms, chopped
- 1 zucchini (about 250 g), cut in half lengthwise and hollowed out
- 3-4 green or red peppers, cut in half and seeds removed
- 1 onion (about 90 g), finely chopped
- 2-3 cloves garlic, minced
- 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, such as cheddar or Parmesan (optional)
Directions
Prepare the Bulgur
- Wash the bulgur thoroughly to remove any dust or impurities. Then, place it in a bowl and cover it with 2 cups of hot water. Let it soak for about 20 minutes until the bulgur softens. After soaking, check its texture and, if necessary, add more water and soak it longer. Once ready, drain any remaining water from the bulgur and set it aside.
Prepare the Vegetables
- Begin by preparing the zucchini: Cut it in half lengthwise. Use a spoon to scoop out the flesh, creating a hollow space in the middle of each half. Set the scooped-out zucchini flesh aside for the filling.
- Next, prepare the peppers: Slice them in half and remove the seeds and membranes. Arrange the hollowed-out zucchini halves and pepper halves in a baking dish, making sure they are ready to be stuffed.
Cook the Filling
- Heat 3 tablespoons of olive oil in a large pan over medium heat. Once the oil is hot, add the finely chopped onion and minced garlic. Stir frequently and cook for about 4-5 minutes until the onion is soft and translucent.
- Add the chopped mushrooms and the zucchini flesh that you set aside earlier. Continue cooking for another 5 minutes to allow the mushrooms to release their moisture and soften.
- Pour in the tomato juice and stir in the oregano, salt, and black pepper. Let the mixture simmer for about 10 minutes, allowing the flavors to blend and the liquid to reduce, thickening the filling.
- Once the mixture has thickened, stir in the drained bulgur, ensuring that the filling is well combined. Taste the mixture and adjust the seasoning if necessary.
Stuff the Vegetables
- To prepare the zucchini and peppers for stuffing, lightly season the inside of each vegetable with a pinch of salt. Then, generously fill each hollowed-out zucchini and pepper half with the bulgur and mushroom mixture. Press the filling down gently to ensure it is well-packed.
Bake the Stuffed Vegetables
- Preheat your oven to 220°C (428°F). Cover the baking dish with aluminum foil and bake the stuffed vegetables in the preheated oven for 40 minutes or until the vegetables have softened.
- After 40 minutes, remove the foil and, if desired, sprinkle the top of the stuffed vegetables with grated cheese (such as cheddar or Parmesan). Return the dish to the oven and bake for an additional 7-10 minutes until the cheese is melted and golden.
Serving Suggestions
Serve the stuffed zucchini and peppers hot, directly from the oven. This dish pairs wonderfully with a fresh side salad or a dollop of Greek yogurt for added flavor. You can also serve it with crusty bread to soak up the savory juices.
Cooking Tips
- Ensure the bulgur is well-drained: To avoid a soggy filling, make sure the bulgur is fully drained before mixing it with the other ingredients.
- Customize the filling: Feel free to experiment by adding extra herbs like parsley, thyme, or basil. You can also add a dash of hot sauce for an extra kick.
- Use other grains: If you prefer a gluten-free option, substitute the bulgur with quinoa, rice, or another gluten-free grain of your choice.
Nutritional Benefits
- Bulgur: Rich in fiber and protein, bulgur makes this dish filling and helps support digestion.
- Mushrooms and Zucchini: Packed with vitamins, minerals, and antioxidants, these vegetables help support overall health and provide a boost to the immune system.
- Tomato Juice: High in vitamin C, tomato juice adds a refreshing and tangy flavor while providing additional nutritional benefits.
Dietary Information
- Vegetarian: This recipe is naturally vegetarian. For a vegan version, simply omit the cheese or replace it with a plant-based alternative.
- Gluten-Free: To make this dish gluten-free, replace the bulgur with quinoa, rice, or another gluten-free grain.
Nutritional Facts (Per Serving, Based on 4 Servings)
- Calories: 220 kcal
- Protein: 7 g
- Carbohydrates: 30 g
- Dietary Fiber: 5 g
- Sugars: 6 g
- Fat: 8 g
- Saturated Fat: 2 g
- Cholesterol: 10 mg
- Sodium: 450 mg
- Potassium: 650 mg
- Vitamin A: 20% DV
- Vitamin C: 60% DV
- Calcium: 10% DV
- Iron: 15% DV
Storage
- Room Temperature: Store any leftovers in an airtight container for up to 3 days.
- Freezing: You can freeze the stuffed vegetables before or after baking. To freeze, wrap them tightly in plastic wrap or foil and store them in an airtight container or freezer bag for up to 3 months. When ready to serve, reheat in the oven or microwave.
FAQs
Can I use a different grain instead of bulgur?
Yes, you can substitute bulgur with quinoa, rice, or couscous. If you prefer a gluten-free version, quinoa or rice would be perfect substitutes.
Can I add other vegetables to the filling?
Absolutely! Feel free to add other vegetables to the filling. Consider adding spinach, carrots, or eggplant to enhance the flavor and texture.
Is this dish suitable for meal prep?
Yes! This recipe is perfect for meal prep. You can make it ahead of time, store it in the fridge, and reheat when needed. It stays fresh for up to 3 days in the refrigerator.
Can I make this recipe vegan?
Yes, you can make this dish vegan by omitting the cheese or replacing it with a plant-based alternative, such as vegan cheese or nutritional yeast.
Conclusion
Stuffed zucchini and peppers with bulgur and mushrooms is a fantastic dish that combines the goodness of vegetables, grains, and flavorful seasonings. It’s easy to make, customizable to your tastes, and perfect for meal prepping. Whether you serve it as a main course or a side dish, it’s a healthy, satisfying option that can be enjoyed by all. Give this recipe a try and enjoy a nutritious, flavorful meal that’s sure to become a family favorite!