Bulgar Wheat Red Peppers

Bulgar wheat is a low cost, high nutrition whole grain food that can be used in a huge variety of meals! It has a light nutty flavour and actually ranks quite low on the glycemic index. With high fibre and protein levels, bulgar wheat is also fantastically low in fat and will give your body a helping hand in keeping your digestive system healthy! Combined with red peppers, this whole grain makes a great main meal that is sure to keep those late night snack urges away!

In total this dish will take between 40 and 50 minutes to prepare.  To make enough for two people you’ll need the following ingredients:

Four red peppers

Three medium mushrooms

Fresh or frozen spinach

A dash of turmeric

Fresh parsley

Two carrots, diced

125g of bulgar wheat

One onion

Two tomatoes

Coconut oil

Firstly, cut the tops off of the peppers and scoop out the seeds. Next, lightly brush them with coconut oil and place them in a pre-heated oven at 180 degrees C. Leave them for twenty minutes while you get on with the next step.


Add 125g of bulgar wheat to 600ml of water in a pan and bring to the boil before adding in a dash of turmeric, covering and leaving to simmer for 10 – 15 minutes. If you’re using frozen spinach then add a small handful in half way through the simmering process, if you’re using fresh then wait until later!


Whilst the wheat is simmering chop the mushrooms into small pieces, dice the carrots, onion and tomatoes. In a separate pan, boil the carrots for a few moments and then after draining the bulgar wheat add it together with the mushrooms, carrots, onion and tomatoes. If you’re using fresh spinach then now is the time to add it in!


You can now take the peppers from the oven and fill with the bulgar wheat mix. Position the peppers back in the oven for a further ten minutes before taking out and garnishing with the parsley before serving!


26 Comments Add yours

  1. Lisa says:

    It looks very tasty!

  2. JF says:

    Looks terrific and I feel the taste!

  3. quiltykanuck says:

    That looks delicious. Question : We have onion/garlic family allergies here. What would you use to sub the onion in your recipe?

  4. Effin Artist says:

    I do so many things with dough I’ve been looking for the healthiest wheat options. Thanks for this article!

  5. Laura says:

    Those colors look amazing – what a delicious dish!

  6. Laura says:

    I finally put more green smoothies in my life – and it’s made me feel 100% better already!

  7. tintobear says:

    Ah, fantastic – will def be making this one soon. Love a good ‘whack everything together in a pan and mix it about’ recipe! xx

  8. teleskier12 says:

    Looks delish. I make a similar recipe with Quinoa.

  9. janecleanfourteen says:

    Mmmmm that looks grand! And poor Bulgar Wheat – such a tasty treat with such a sub-par name. Motion to officially rename it (“wheat berries” got such a good one!)

  10. aditicusp says:

    This looks to good to resist…:)

  11. skdarvesh says:

    Reblogged this on Aromas and Flavors from my Kitchen and commented:
    A very nutritious and colorful dish. Must try for all health freaks.

  12. skdarvesh says:

    Thanks for posting such an attractive looking health food. Great job. the colours are just awesome. Have to try this soon.

  13. jayexiomo says:

    This looks delicious! Might try making this. Great photos, by the way.

  14. llmkillian says:

    Love the recipes, is there an email this button?

    1. juliemontagu says:

      The blog doesn’t currently have this function! Will look into it though 🙂

      1. llmkillian says:

        It does if you open the page and look at the links at the bottom!! Woo hooo

  15. Nam Joti says:

    Food Porn!!!!! This looks amazeballs going to try this .

  16. I’ll tell my mother about this, seems amazing!:)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s