Bulgur-Stuffed Bell Peppers with Garlic Sauce

You will be pleasantly stuffed after eating this incredible dish made with tasty herbs, bulgur, and peppers drizzled with fresh creamy cashew garlic sauce!

Bulgur-Stuffed Bell Peppers with Garlic Sauce served in a casserole dish

Prep Time:  10 minutes

Cook Time:   65 minutes

Serves:  3 – 6

By:  The Essential Vegan Instant Pot Cookbook by Coco Morante

 

Ingredients

LOW-SODIUM VEGETABLE BROTH

1 tablespoon extra-virgin olive oil

1 large yellow onion diced

4 cloves garlic smashed

2 large carrots diced

4 celery stalks diced

2 teaspoons fine sea salt

2 tablespoons tomato paste

2 tablespoons nutritional yeast

8 cups water

1 teaspoon black peppercorns

2 bay leaves

3 ounces flat-leaf parsley 1 bunch

 

PEPPERS

2 tablespoons extra-virgin olive oil

2 cloves garlic minced

1 small yellow onion diced

1-1/2 cups low sodium vegetable broth recipe above

1 cup bulgur wheat

1/4 cup pine nuts

1/4 cup currants

3 tablespoons fresh flat-leaf parsley chopped

2 tablespoons fresh mint chopped

3-inch large bell peppers cut in half lengthwise and seeded (stems left on)

 

SAUCE

1/2 cup raw cashews soaked in water for 2 hours at room temperature, or up to overnight in the refrigerator, and drained

1/4 cup avocado oil or grape seed oil

1/4 cup water

3 tablespoons fresh lemon juice

3 cloves garlic minced

3/4 teaspoon fine sea salt

 

Directions

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 Sauté for 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.