Skip to content

Vegetarian, Meal soups and plant based

Stuffed Peppers with Bulgur and Chickpeas

Stuffed peppers with bulgur and chickpeas are a vegetarian dish for 4 people, ready in 1 hour, easy to make, for €1.90 per serving. The key to success is pre roasting the empty peppers to soften them, and keeping the bulgur slightly undercooked since it finishes cooking in the oven.

Roasted peppers filled with bulgur, chickpeas and tomato, topped with cool yogurt, it's colorful and generous.

Stuffed Peppers with Bulgur and Chickpeas
Total time
1 h
Difficulty
Easy
Cost per person
€1.90
Calories per person
610 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Roasted peppers turn soft and slightly sweet, a nice contrast to the bulgur that keeps some bite and the chickpeas that add substance. Crushed tomato ties everything together, and cumin brings quiet warmth without any heat. The cool yogurt on the side adds the acidity that balances the whole dish.

This is a generous weeknight dish that mostly cooks itself in the oven while you do other things, and it tastes just as good warm as hot. It works well for a simple vegetarian meal, whether you're feeding your family or guests who won't miss the meat, especially in summer or fall when peppers are at their best.

The ingredients

4 people

Fruits and vegetables

  • red bell pepper 4
  • onion 1
  • garlic 2 cloves
  • parsley 6 sprigs

Pantry

  • bulguroften in the pantry 200 g
  • canned chickpeasoften in the pantry 400 g
  • crushed tomatoesoften in the pantry 200 g
  • cuminoften in the pantry 1 tsp
  • olive oiloften in the pantry 3 tbsp
  • saltoften in the pantry 1 pinch
  • pepperoften in the pantry 1 pinch

Dairy

  • plain yogurt 2

Allergens Gluten, Lactose

The step by step recipe

  1. Cut the tops off the peppers, remove the seeds, and roast them empty for ten minutes at 200°C. 10 min

    This short roast softens them before they get filled.

  2. Sauté the onion and garlic in oil with the cumin, then add the bulgur and crushed tomatoes. 5 min

    The bulgur will finish cooking in the oven, so don't wait for it to be tender.

  3. Add the drained chickpeas, a glass of water, salt and pepper, then let it cook. 10 min

    Take it off the heat once the bulgur has absorbed the liquid.

  4. Mix the filling with chopped parsley and stuff the peppers.

    Pack the filling in firmly without crushing it.

  5. Put the peppers back in the oven with their tops on, and serve with the yogurt. 25 min

    Cover with foil if the tops brown too quickly.

Our tips to get it right

  • Pick peppers that stand straight with a flat base, they'll hold upright on the baking sheet without tipping over.
  • Taste the filling before stuffing the peppers, it's your only easy chance to adjust the salt and cumin.
  • If you're short on time, stuff the peppers the night before and keep them in the fridge, leaving only the final bake for later.

The variations

  • Swap the bulgur for rice or quinoa, adjusting the cooking water slightly.
  • For a richer version, crumble some feta into the filling before stuffing the peppers.
  • To save time, skip the first empty roast and stuff the raw peppers directly, adding ten extra minutes to the final bake.

What to serve it with

  • A simple green salad
  • Warm flatbread
  • Chilled lemon water

Storage

Stuffed peppers keep for 2 to 3 days in the fridge in a sealed container. They freeze well once cooked, and reheat easily in the oven or microwave. Avoid freezing the yogurt, serve it fresh right before eating.

Questions about this dish

Can you make stuffed peppers ahead of time?

Yes, you can stuff them the night before and keep them in the fridge. Just bake them the next day for the final 25 minutes.

Can you replace the bulgur with another grain?

Yes, rice or quinoa both work well instead of bulgur. Just adjust the amount of cooking water depending on the grain you choose.

Why pre roast the peppers before stuffing them?

That ten minute empty roast softens the pepper's flesh. Without it, the pepper would stay too firm even after the final bake.

Is this recipe good for kids?

Cumin can be a bit much for younger palates, but you can cut the amount in half. The texture of the bulgur and chickpeas is usually well received.

How long does it take to make stuffed peppers with bulgur and chickpeas, served with yogurt?

Count 1 h in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in stuffed peppers with bulgur and chickpeas, served with yogurt?

About 610 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does stuffed peppers with bulgur and chickpeas, served with yogurt cost?

About €1.90 per serving, or €7.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, lactose. Always check the labels of the products you buy.

Meal soups and plant based cooking

See all

Recipes with chickpeas

See all