Stuffed Bell Peppers with Bulgur, Feta & Fresh Herbs
- Eliane Muskus
- 3 days ago
- 2 min read
Healthy Oven-Baked Peppers That Are Flavor-Packed, Diabetes-Friendly, and Easy to Make
Looking for a wholesome dish that’s as nourishing as it is flavorful? These Mediterranean stuffed peppers are your go-to solution. They're oven-baked, vibrant, and loaded with good-for-you ingredients — perfect for a diabetes-friendly lifestyle or anyone craving something light yet satisfying.
Baked bell peppers aren't just colorful and delicious — they’re also packed with antioxidants, vitamin C, and fiber. Roasting them intensifies their natural sweetness while preserving nutrients. In this recipe, they're filled with a zesty mixture of bulgur, creamy feta, fresh herbs, and warm Mediterranean spices. A perfect option for a healthy lunch, meatless dinner, or meal prep that supports stable blood sugar levels.
✅ Why This Recipe is Diabetes-Friendly:
✔️ Low-glycemic bulgur provides steady energy
✔️ Baked, not fried, preserving nutrients without added sugars
✔️ High in fiber and protein, promoting fullness and balanced blood sugar
✔️ No added sugars or heavy carbs
Stuffed Peppers with Bulgur, Feta & Herbs
Serves: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
4 large bell peppers (red, yellow, or orange), halved and deseeded
1 cup cooked bulgur(Follow package instructions)
100g crumbled feta cheese
1 small red onion, finely chopped
1 garlic clove, minced
1 small zucchini, diced (optional)
1 tomato, finely diced
2 tbsp fresh parsley, chopped
1 tbsp fresh mint or basil, chopped
1 tsp dried oregano
½ tsp ground cumin
Salt and freshly ground black pepper to taste
2 tbsp extra virgin olive oil
Instructions:
1. Preheat your oven to 190°C/375°F/170° Fan.
Lightly oil a baking dish.
2. Prepare the filling: In a bowl, combine cooked bulgur, feta, onion, garlic, diced zucchini, tomato, herbs, and spices. Drizzle with 1 tablespoon olive oil. Mix well and season to taste.
3. Stuff the peppers: Place the halved peppers in the baking dish and generously fill them with the bulgur mixture.
4. Bake uncovered for 30 minutes, until the peppers are tender and lightly roasted.
5. Serve warm, garnished with extra parsley or a squeeze of lemon juice.
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