Directions:
- 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.
- 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 bt not mushy, about 10 minutes.
- Stir the mushroom mixture and raisins into the cooked bulgur.
- Preheat oven to 400 F.
- Coat a shallow baking dish with nonstick cooking spray.
- Arrange the bell peppers halves in a single layer, cut side up, in the dish. Divide the bulgur mixture among the bell peppers, mounding slightly. Cover tightly with aluminum foil. Bake until the peppers are tender and the filling is heated through, about 45 minutes.
- To serve, place 2 bell pepper halves on individual plates. Top each with 1/2 Tbsp. of yogurt.
- Garnish with sunflower seeds.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 163.92 Kcal (686 kJ) | ||
| Calories from fat | 8.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.99g | 2% | |
|---|---|---|---|
| Cholesterol | 0.3mg | 0% | |
| Sodium | 29.94mg | 1% | |
| Potassium | 482.99mg | 10% | |
| Total Carbs | 34.62g | 12% | |
| Sugars | 8.3g | 33% | |
| Dietary Fiber | 3.7g | 15% | |
| Protein | 5.56g | 11% | |
| Vitamin C | 133.1mg | 222% | |
| Vitamin A | 3mg | 99% | |
| Iron | 51.5mg | 286% | |
| Calcium | 50mg | 5% | |
| Amount Per 100 g | |||
| Calories | 32.15 Kcal (135 kJ) | ||
| Calories from fat | 1.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.19g | 2% | |
|---|---|---|---|
| Cholesterol | 0.06mg | 0% | |
| Sodium | 5.87mg | 1% | |
| Potassium | 94.72mg | 10% | |
| Total Carbs | 6.79g | 12% | |
| Sugars | 1.63g | 33% | |
| Dietary Fiber | 0.73g | 15% | |
| Protein | 1.09g | 11% | |
| Vitamin C | 26.1mg | 222% | |
| Vitamin A | 0.6mg | 99% | |
| Iron | 10.1mg | 286% | |
| Calcium | 9.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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