Stuffed Bell Peppers With Bulgur and Basil

This stuffed bell peppers recipe is filling enough to make an entire meal. It contains protein, vegetables, and a healthy dose of fiber.

When choosing which color peppers to use, consider the flavor that you want. The various colors that you see in the market represent the stage of ripening. The riper the pepper, the sweeter it is. If you want to minimize sugar intake, choose a pepper on the lower end or middle of the spectrum.

Green is the least ripe and the most bitter. Yellow is sweeter than green and orange is sweeter than yellow. The sweetest bell pepper is the large red variety. Red peppers are said to offer the highest nutrient value since they’ve been on the vine longer than other colors.

Bell peppers can be stuffed with many different ingredients, so feel free to experiment! The recipe below is just one option that’s been chosen for ingredients that offer benefits for supporting healthy brain function, such as:

Chia seeds: Support good gut bacteria, which in turn help your brain produce serotonin and neurotransmitters.

Ground pumpkin seeds: Nutrient dense with copper, iron, magnesium, and zinc—all of which support healthy central nervous system and brain function. For this recipe, just grind the dried pumpkin seeds in any coffee grinder if you can’t find commercial ground pumpkin seeds at the store.

Bulgur: Rich in niacin and thiamine, which both support cognitive function.

Basil: As an herb, basil has lots of antioxidants. Holy basil variety is especially beneficial. Research suggests that it supports mood. If you can find holy basil, use that. Otherwise, regular basil is still a great option.

Servings: 4

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Stuffed Bell Pepper Ingredients

4 large bell peppers of desired color (remove tops and de-seed)

• 1 cup bulgur wheat, cooked
• 1 lb. ground beef or ground turkey
• 1/2 cup green scallions, chopped
• 1 clove garlic, minced
• 2 Tablespoons chia seeds
• 2 Tablespoons ground pumpkin seeds
• 2 Tablespoons oregano or mixed Italian seasoning
• 2 Tablespoons chopped, fresh thyme
• 1/2 cup fresh basil, chopped
• 32 ounces tomato sauce
• 1/8 cup fresh parsley, minced
• Salt and pepper to taste

Cooking Instructions

Preheat oven to 350 degrees F

1. Place peppers in a baking pan (shave off a thin layer from the bottom so they sit flat)
2. In a saucepan with water covering the bottom, sautee the ground meat with the scallions and garlic until done.
3. Drain the skillet and pour meat and scallions into a bowl.
4. Stir in bulgur, both seeds, oregano, thyme, and basil.
5. Add the tomato sauce and mix in gently.
6. Fill the peppers with the mixture.
7. Cover and bake for 30 minutes.
8. Garnish each pepper with parsley before serving.

Note: If desired, grate Parmesan cheese over each pepper.

Consider Prevagen to Support Cognitive Function

What else can you do for cognitive function? Consider supplements, like Prevagen, for additional support. Prevagen contains apoaequorin, which was originally discovered in jellyfish.