November 12, 2015


Just another family go to meal. Its easy to assemble, not a lot of mess and is can be made in 30 minutes. We like to use bulgur, amaranth or quinoa but brown rice or couscous also works well. 

There is a lot to decide when thinking about what type of grain you should be eating. If you are looking for a lower fat option, bulgar takes the win. It is however derived from the kernels of wheat so it is NOT gluten free. If this is an issue for you maybe chose a different option. 

Quinoa and amaranth have the largest amount of protein at 7g-8g per 100g, but it also carries with it 5g-6g fat compared to bulgur, which has 1.3g fat. Both quinoa and amaranth however, are not considered a grain but instead are seeds. They are complete proteins, which means that they contain enough proportions of all nine of the essential amino acids needed in our diet. Which translates to, amazing.

Good luck! 


  • 3-4 bell peppers, sliced in half and de-seeded

  • 1 C cooked bulgar (quinoa is great as well)

  • 1/2 C Garbanzo beans

  • 1/2 C kidney beans

  • 1/2 C Lima beans

  • 1/2 C black beans

  • 1 C corn kernels

  • 1-2 Jar tomato sauce

  • 2 cups arugula salad

  • 1/2 tsp paprika

  • 1/2 tsp pepper

  • 1 tsp salt

  • 1/2 tsp basil and oregano

  • Sriracha hot sauce, sliced avocado and cilantro for topping

  • *Optional - 1lb ground turkey and mozzarella topping 


  1. Preheat oven to 350 F

  2. If using ground turkey - brown in a skillet prior to adding other ingredients.

  3. Cook bulgar/quinoa/amaranth according to package

  4. Add all ingredients in a large frying pan and combine over medium heat until hot (about 5 min)

  5. Line a 9x13 baking pan with tinfoil and line up each half pepper. Generously fill each pepper with the bulgar filling. (add cheese on top if desired)

  6. Bake in oven 25-30 minutes, until bubbly and hot!

  7. Serve with sriracha sauce, avocado and cilantro

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Hi There

Becky is studying Holistic Nutrition and is focusing her research on advancements in mental  health and sports. She lives in Canada with her husband and three children. Becky is the creator and owner of Fête Essential Oil Co as well as Muse Nutrition and is also a food & drink contributor to Khachilife, a fine lifestyles magazine.

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