Bulgur-Stuffed Bell Peppers with Garlic Sauce
The herb-studded filling is cooked in the Instant Pot, and the peppers bake for just 35 minutes, so they stay firm and juicy. Serve each person a half pepper as a side dish or first course, or two halves for a main-dish portion. Low-sodium vegetable broth Makes 2 Quarts This broth contains a fairly low level of sodium. It is comparable to store-bought low-sodium vegetable broth, low-sodium bouillon, and reduced-sodium Better Than Bouillon. If you use a full-sodium, store-bought broth in the recipes in this book, you may need to reduce the amount of salt and/or other salty ingredients.
Servings Prep Time
3-6Servings 10minutes
Cook Time
65 mintes
Servings Prep Time
3-6Servings 10minutes
Cook Time
65 mintes
Ingredients
Low-sodium vegetable broth
  • 1tbsp extra-virgin olive oil
  • 1 large yellow oniondiced
  • 4cloves garlicsmashed
  • 2 large carrotsdiced
  • 4 celery stalksdiced
  • 2tsp fine sea salt
  • 2tbsp tomato paste
  • 2tbsp nutritional yeast
  • 8cups Water
  • 1tsp black peppercorns
  • 2 bay leaves
  • 3oz flat-leaf parsley1 bunch
Peppers
  • 2tablespoons extra-virgin olive oil
  • 2cloves garlicminced
  • 1 small yellow oniondiced
  • 1 1/2cups low sodium vegetable brothrecipe above
  • 1cup bulgur wheat
  • 1/4cup pine nuts
  • 1/4cup currants
  • 3tbsp fresh flat-leaf parsleychopped
  • 2tbsp fresh mintchopped
  • 3in large bell pepperscuthalf lengthwise and seeded (stems left on)
Sauce
  • 1/2cup raw cashewssoaked in water for 2 hours at room temperature, or up to overnight in the refrigerator, and drained
  • 1/4cup avocado oilor grapeseed oil
  • 1/4cup Water
  • 3tbsp fresh lemon juice
  • 3cloves garlicminced
  • 3/4tsp fine sea salt
Instructions
Low-sodium vegetable broth
  1. Select the Sauté setting on the Instant Pot, add the oil, and heat for 1 minute. Add the onion, garlic, carrots, celery, and salt. Sauté for about 10 minutes, until the vegetables give up some of their liquid and begin to brown just a bit. Stir in the tomato paste and nutritional yeast, then add 1 cup of the water and use a wooden spoon to nudge loose any browned bits from the bottom of the pot. Add the peppercorns, bay leaves, parsley, and remaining 7 cups water, making sure not to fill the pot more than two-thirds full.
  2. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program. Then select the Soup/Broth setting and set the cooking time for 10 minutes at High pressure. (The pot will take about 20 minutes to come up to pressure before the cooking program begins.)
  3. Place a wire-mesh strainer over a large stainless-steel bowl. For a clearer broth, line the strainer with a double layer of cheesecloth.
  4. When the cooking program ends, let the pressure release naturally for 30 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, lift out the inner pot and pour the broth through the prepared strainer into the bowl. Discard the vegetables. Let the broth cool to room temperature. (To speed the cooling process, set the bowl in a larger bowl containing an ice bath.)
  5. The broth can be used right away, stored in an airtight container in the refrigerator for up to 3 days, or frozen for up to 6 months.
Bulgur-Stuffed Bell Peppers with Garlic Sauce
  1. To make the peppers: Select the Sauté setting on the Instant Pot, add the oil and garlic, and heat for 2 minutes, until the garlic is bubbling. Add the onion and sautéfor 4 minutes, until softened. Stir in the broth, using a wooden spoon to nudge loose any browned bits from the bottom of the pot. Stir in the bulgur, scraping down the sides of the pot to make sure all of the grains are submerged in the liquid.
  2. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program. Then select the Manual or Pressure Cook setting and set the cooking time for 10 minutes at Low pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)
  3. Preheat the oven to 375°F.
  4. When the cooking program ends, let the pressure release naturally for 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, lift the inner pot out of the housing. Stir in the pine nuts, currants, 2 tablespoons of the parsley, and 1 tablespoon of the mint.
  5. Place the pepper halves in a 9 inch by 13 inch baking dish. Spoon the bulgur mixture into the pepper halves, dividing it evenly among them (about 1/2 cup each). Cover the dish with aluminum foil. Bake for 35 minutes, until the peppers are cooked through.
  6. While the peppers are baking, make the sauce: In a wide-mouthed pint jar, combine the cashews, oil, water, lemon juice, garlic, and salt. Use an immersion blender to blend the sauce until it is very smooth, about 2 minutes.
  7. Use a serving spoon to transfer the peppers to plates. Serve warm, with the sauce spooned on top and sprinkled with the remaining parsley and mint.