Stuffed Peppers with Bulgur and Feta

• 4large red peppers, about 720 g after removing seeds
• 200 gdried bulgur wheat
• 1onion, very finely chopped
• 2garlic cloves, crushed
• 300 gripe tomatoes, finely chopped
• 1 tbsptomato puree
• 1 tspchilli flakes
• 25gflat-leaf parsley, chopped
• 15 gmint leaves: 13 g chopped for the filling, 2 g torn to finish
• 30 mllemon juice
• 150gfeta
• 4 tbspolive oil
• fine salt
• black pepper
• Finely grated lemon zest (2 g)
• 300 gcucumber, sliced
• 150gGreek yoghurt (optional)

Method

1. 1Heat the oven to 200°C/180°C fan. Put the bulgur in a bowl, pour over 300 ml boiling water, cover and leave for 10 minutes, or follow the packet if it specifies a different amount. The grains should be tender with a little chew.
2. 2Halve the peppers lengthways through the stalk and pull out the seeds and white ribs. Rub with a tablespoon of the olive oil and lay them cut side up in a baking dish that holds them snugly.
3. 3Fork through the bulgur, then stir in the onion, garlic, tomatoes, tomato purée, chilli flakes, most of the parsley, 13 g chopped mint, lemon zest, 15 ml lemon juice and 2 tbsp oil. Crumble in 100 g feta. Taste before adding salt and pepper; the feta already provides salt.
4. 4Pack the filling into the pepper halves and mound it up. Pour 100ml of water into the base of the dish, drizzle over the last tablespoon of oil and cover tightly with foil.
5. 5Bake for 25 minutes until the peppers are soft when you pierce them with a knife. Take off the foil, crumble the rest of the feta over the top and bake for 10 minutes more until the feta is golden at the edges and the peppers are blistered.
6. 6Toss the cucumber with the remaining 15 ml lemon juice. Scatter the remaining parsley and 2 g torn mint over the peppers. Serve two halves each with cucumber and the optional yoghurt.

Per serving

kcal

508

protein

15.7g

fibre

13.1g

carbs

63.9g

fat

23.2g