- 4 large bell peppers, in any color combination, cut in half lengthwise, stems, seeds and inner membranes removed
- 1 tablespoon extra-virgin olive oil
- 1 large onion, finely chopped
- 1/3 cup dried currants, or raisins
- 10-12 sun-dried tomatoes, not packed in oil, snipped into thin strips
- 2 cups vegetable broth
- 1 cup bulgur, (see Note)
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 3 tablespoon pine nuts, toasted
- Salt & freshly ground pepper, to taste
- 1 tablespoon chopped fresh cilantro, or parsley
- 1 cup nonfat plain yogurt
- 1-2 cloves garlic, finely chopped
- Salt, to taste
To make the stuffed peppers: Preheat oven to 350°F. Bring a large pot of lightly salted water to a boil.
Plunge bell peppers into the boiling water and cook until just tender, 5 to 8 minutes. Drain, shaking out any water that may have accumulated in the cavities. Set the bell peppers, cut side up, in a 9-by-13-inch baking dish.
Heat oil in a 2-quart saucepan over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Stir in currants (or raisins) and sun-dried tomatoes to taste. Add broth, bulgur, cinnamon and allspice; bring to a boil. Reduce heat to low and simmer, covered, until all the liquid has been absorbed and the bulgur is tender, 10 to 15 minutes. Remove from heat, stir in pine nuts and season with salt and pepper.
Spoon the bulgur filling into the bell peppers. Bake, uncovered, until heated through, about 15 minutes. Sprinkle with cilantro (or parsley).
To make the sauce: Stir together yogurt, garlic and salt. Serve alongside the bell peppers.
- Serving: Per serving
- Calories: 230
- Carbohydrates: 40g
- Fat: 6g
- Protein: 8g
- Dietary Fiber: 8g
- Saturated Fat: 1g
- Monounsaturated Fat: 3g
- Cholesterol: 1mg
- Potassium: 424mg
- Sodium: 287mg
- Exchanges: 1 1/2 starch, 2 vegetable, 1 fat
- Carbohydrate Servings: 2