Stuffed peppers are a useful way to turn cooked grains and pantry ingredients into a complete meal. This filling combines bulgur, chickpeas, tomatoes, and herbs, while feta adds a salty finish.
Ingredients
- 4 large bell peppers
- 2 cups cooked bulgur or brown rice
- 1 can chickpeas, drained and rinsed
- 1 cup chopped tomatoes
- 1/2 onion, finely diced
- 2 garlic cloves, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/3 cup chopped parsley
- 1/2 cup crumbled feta, optional
- 2 tablespoons olive oil
- Salt and black pepper
Method
- Heat the oven to 190°C. Halve the peppers lengthwise and remove seeds and membranes.
- Warm one tablespoon of oil in a pan. Cook the onion for five minutes, add garlic and spices, then stir for thirty seconds.
- Remove from the heat and mix in the grain, chickpeas, tomatoes, parsley, and half the feta. Season to taste.
- Arrange peppers in a baking dish and fill generously. Drizzle with the remaining oil and add a small splash of water to the dish.
- Cover and bake for 25 minutes. Uncover, add the remaining feta and bake for another 15 to 20 minutes.
Make it dairy-free
Omit the feta and add chopped olives, toasted almonds, or a spoonful of tahini sauce after baking. Lentils can replace the chickpeas, and quinoa can replace the bulgur.
Storage
Cool leftovers promptly and refrigerate in a covered container. Reheat until hot throughout. The filling can be prepared one day ahead and kept separately from the peppers.
Prepare peppers that stay upright
Choose peppers with broad, even bases. Slice off the tops or cut the peppers lengthwise, remove the seeds and trim only the white inner ribs. Briefly pre-baking the empty peppers makes them tender without forcing the filling to overcook later.
Build a filling with good texture
Combine cooked grain with chickpeas or lentils, chopped vegetables, herbs and enough tomato to keep the mixture moist. The grain should be cool enough to handle before mixing. Taste the filling before it goes into the peppers because seasoning becomes harder to adjust afterward.
Flexible variations
- Use brown rice, bulgur, quinoa or couscous.
- Add zucchini, mushrooms, spinach or corn.
- Finish with feta, mozzarella or a dairy-free alternative.
- Add toasted pine nuts or sunflower seeds for crunch.
- Season with oregano and parsley, or use cumin and smoked paprika for a warmer profile.
Prevent dry stuffed peppers
Add a small amount of water or tomato sauce to the bottom of the baking dish and cover during the first part of baking. Uncover near the end so the tops can brown. The peppers should be tender enough to cut with a fork while still holding their shape.
Make-ahead and storage
Assemble the peppers up to one day ahead, cover and refrigerate, then add a few minutes to the baking time. Cool leftovers promptly and refrigerate for up to four days. Reheat covered until the center is steaming hot. Stuffed peppers also freeze well; thaw overnight in the refrigerator before reheating.
