Light Bulgarian Stuffed Bell Peppers (Pulneni Chushki) with Lean Chicken & Herbs
A lighter take on the classic Bulgarian stuffed peppers, this recipe uses lean chicken mince and fresh herbs for a flavourful, high-protein dinner. It's a perfectly balanced meal that's both satisfying and great for weight management.
- large bell peppers (any colour) 4
- lean ground chicken 300g
- uncooked white rice 80g
- medium onion, finely chopped 1
- cloves garlic, minced 2
- olive oil 2 tsp
- can chopped tomatoes 400g
- water or chicken broth 1/2 cup
- fresh dill, chopped 3 tbsp
- fresh parsley, chopped 3 tbsp
- paprika 1 tsp
- Salt and black pepper to taste
- 1
Preheat your oven to 200°C (400°F). Slice the bell peppers in half lengthwise and remove the seeds and membranes. Arrange them cut-side up in a baking dish.
- 2
In a large pan, heat the olive oil over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until you can smell it.
- 3
Add the lean ground chicken to the pan, breaking it up with a spoon, and cook until just browned. You should hear a nice sizzle.
- 4
Stir in the uncooked white rice, half of the chopped tomatoes, half of the fresh dill and parsley, and the paprika. Season well with salt and pepper and mix everything to combine.
- 5
Spoon the chicken and rice mixture evenly into each pepper half. Don't pack it in too tightly, as the rice needs space to expand.
- 6
In a small bowl, mix the remaining chopped tomatoes with the 1/2 cup of water or broth. Pour this sauce into the bottom of the baking dish, around the peppers.
- 7
Cover the dish tightly with foil and bake for 20 minutes. Then, carefully remove the foil and bake for a final 10 minutes, until the peppers are tender and the filling is cooked through.
- 8
Let the peppers rest for a few minutes before serving. Garnish with the remaining fresh dill and parsley.
Stuffed peppers, or Pulneni Chushki, take me straight back to my grandmother’s kitchen in the summertime. The sweet aroma of roasting peppers would fill the entire house, a promise of the comforting meal to come. It’s one of those classic dishes that every Bulgarian family has their own version of. Hers was rich, made with a mix of pork and beef and often served with a generous dollop of thick yogurt. It was pure comfort on a plate.
My version here is a little lighter, adapted for a more balanced, everyday diet, but it loses none of the soul of the original. I’ve swapped the heavier meats for lean ground chicken, which keeps things light but still wonderfully flavourful. The filling is packed with fresh herbs like dill and parsley – a combination that’s quintessentially Bulgarian and brightens everything up. The rice soaks up all the juices from the chicken and the simple tomato sauce as it bakes inside the pepper.
This isn’t just a ‘healthy version’; it’s a delicious meal that feels both wholesome and satisfying. It’s proof that you don’t need a lot of fat or heavy ingredients to create something memorable. The trick I learnt the hard way is not to overstuff the peppers; the rice needs room to expand and become fluffy, not dense.
How to Serve Your Stuffed Peppers
The classic way is the best way, in my opinion. Serve the pepper halves with a spoonful of the tomato sauce from the pan spooned over the top. A big dollop of thick, full-fat Greek yogurt is non-negotiable for me; its cool tanginess is the perfect contrast to the warm, savoury filling. A simple green salad with a lemon vinaigrette on the side makes it a complete, balanced meal.
Variations and Storage
Don’t be afraid to play around with this recipe. Ground turkey works just as well as chicken. You can also bulk up the filling with finely grated carrot or courgette for extra veg. If you’re not a fan of dill, fresh mint is another lovely, traditional option. Leftovers are fantastic and keep well in an airtight container in the fridge for up to 3 days. They reheat beautifully in the microwave or a low oven until warmed through.
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