Hearty Grain-Filled Peppers
4 cups water
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
2 cups bulgur wheat
8-oz. mushrooms, coarsely chopped
1 1/2 cups fresh tomatoes, diced or (14 1/20z.) canned diced tomatoes,
drained
1 onion, finely chopped
2 garlic cloves, minced
1/2 cup fresh flat-leaf parsley, chopped
1/3 cup raisins
3 red bell peppers, halved, stemmed and
3 green bell peppers, halved stemmed and seeded
6 Tbsp. plain fat-free yogurt
1 Tbsp. sunflower or pumpkin seeds, toasted
1. Preheat oven to 400 F. Coat a shallow baking dish with nonstick cooking spray.
2. In a large saucepan, bring the water, cinnamon and cumin to a
boil. Stir in the bulgur. When the water returns to a boil, reduce heat to
low. Cover and simmer until the water is absorbed, about 15 minutes.
3. In a large skillet over medium heat, combine the mushrooms, tomatoes, onion, garlic and parsley. Cover and cook, stirring occasionally, until the vegetables are tender but not mushy, about 10 minutes.
4. Stir the mushroom mixture and raisins into the cooked bulgur.
5. Arrange the bell peppers halves in a single layer, cut side up, in the prepared pan.
Divide the bulgur mixture equally among the peppers, mounding slightly. Cover tightly with aluminum foil. Bake until the peppers are tender and the filling is heated through, about 45 minutes.
6. To serve, place 2 bell pepper halves on individual plates. Top each
with 1/2 Tbsp. of yogurt and garnish with seeds.
Serves 6.
(From the Mayo Clinic Williams-Sonoma Cookbook)
