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Multigrain Stuffed Pepper Cups


  • 4 large sweet red or green peppers
  • 1 pound lean ground turkey
  • 3 green onions, sliced
  • 2 garlic cloves, minced
  • 1 jar (26 ounces) meatless spaghetti sauce, divided
  • 1/2 cup frozen corn, thawed
  • 1/2 cup dried currants
  • 1/2 cup white wine or chicken broth
  • 1/4 cup cooked medium pearl barley
  • 1/4 cup cooked bulgur
  • 1/4 cup cooked lentils
  • 2 tablespoons brown sugar
  • 1/4 to 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup shredded Parmesan cheese


  • 1. Cut peppers in half lengthwise; remove stems and seeds. In a large kettle, cook peppers in boiling water for 3-5 minutes. Rinse in cold water and drain; set aside.
  • 2. In a large saucepan, cook the turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in 2 cups spaghetti sauce, corn, currants, wine or broth, barley, bulgur, lentils, brown sugar and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. Spoon a heaping 1/2 cupful into each pepper cup.
  • 3. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Top each pepper with remaining spaghetti sauce; sprinkle with Parmesan cheese.
  • 4. Cover and bake at 375° for 30-35 minutes or until peppers are tender and filling is heated through.

Nutrition Facts

1/2 stuffed pepper: 253 calories, 6g fat (2g saturated fat), 41mg cholesterol, 636mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.


Average Rating: 4
  • ShellaLee
    Oct 9, 2011

    This is a nice healthy twist on a good staple recipe. It is time-consuming to make and I had to look up how to cook pearl barley and bulgur since I bought them at Whole Foods in their bulk section. My family does not care for the texture of lentils, so I am trying it again with using wild rice instead of lentils. The currants are a nice complement to the sweetness of the red peppers.

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