Stuffed Peppers with Bulgur Wheat and Vegetable Medley
By Morrisons
Published on 14 January 2021
Here's a fabulous fusion of Middle-East and Mediterranean. Use whole red capsicums with a zingy citrus bulgur wheat filling, packed with aubergine, courgette, pepper and peas. Then enhance it all with garlic, fresh herbs and toasted cumin. Topped with a parmesan crumb then baked to a crunchy golden finish.Time and servings
40 minsTotal time
4Servings
10 minsPrep time
30 minsCooking time
Ingredients
- 225 g of bulgur wheat
- 1 tbsp of fresh mint
- 2 red peppers
- 4 green peppers
- 1 aubergine
- 15 g of tomato puree
- 1 tsp of cumin seeds
- 25 g of parmesan
- 25 g of panko breadcrumbs
- 20 ml of olive oil
- 50 g of frozen peas
- 1 courgette
- 2 lemons
- 1 tbsp of parsley
- 1 onion
Method
Step 1
Place the bulgur wheat in bowl, cover with boiling water, stir well and leave for 15 minutes (refer to packaging for full instructions). Refresh in cold water, drain and set aside.Step 2
Finely chop the onion, then dice the courgette, green peppers and aubergine into small chunks.Step 3
Chop the parsley and mint.Step 4
Toast cumin seeds in a hot pan, without oil. Shake the pan to keep the cumin moving and toast till the seeds crackle and pop.Step 5
Mix together the parmesan and panko crumbs and set aside.Step 6
Sauté the onion and (crushed) garlic for 3 minutes then add courgette, peppers and aubergine and cook for 5 minutes.Step 7
Stir in tomato puree, peas, cooked bulgur wheat, cumin seeds, mint, parsley and the juice of 1 lemon.Step 8
Season to taste and set to one side.Step 9
Half and deseed the red peppers, fill with the bulgur wheat mix and top with the crumb mix.Step 10
Place on a roasting tray and bake at 180 degrees for 10 minutes.Step 11
Remove from the oven and serve.