COUSCOUS AND FETA STUFFED BELL PEPPERS
I originally got this recipie out of a shape magazine but I found the serving sizes far too large so I cut the peppers in half lengthwise and stuffed the halves instead of stuffing the whole pepper. I often sprinkle another cup of feta over the peppers just before they go in to bake.
Provided by Umberle
Categories Peppers
Time 40m
Yield 6-8 serving(s)
Number Of Ingredients 14
Steps:
- Pre-heat oven to 350°F Coat a 9x13 baking dish with cooking spray.
- Bring a large pot of water to a boil. Cut the stems out of the bell peppers and cut them in half lengthwise. Scoop out all the seeds and membranes. Boil the prepared peppers for 5 minutes. Using a slotted spoon remove them from water and let them drain cut side down.
- Bring the broth to boil in a saucepan and add the couscous. Cover the pan and remove it from the heat.
- Heat the oil in a large nonstick skillet. Cook the onion, zucchini, yellow squash, fennel seeds, oregano, and salt for about 5 minutes or until the vegetables start to soften.
- Remove skillet from heat and add the tomatoes and chickpeas. Fluff the couscous with a fork and add it to the skillet, mixing it with the vegetables. Stir in the crumbled feta.
- Arrange the peppers in the baking dish cut sides up (like little boats)and fill them with the couscous/vegetable mixture. (The filling will be heaping unless your peppers are very large.).
- Bake 15 minutes. Serve immediately.
Nutrition Facts : Calories 276, Fat 7.2, SaturatedFat 3.4, Cholesterol 17.8, Sodium 837, Carbohydrate 43.8, Fiber 8.2, Sugar 7, Protein 11.3
MEDITERRANEAN STUFFED PEPPERS WITH COUSCOUS AND FETA
With Mediterranean ingredients like savory feta, fluffy couscous, smoky harissa paste, and cooked lentils, these stuffed peppers are a hearty, satisfying vegetarian main dish. Be sure to taste and season the filling before adding it to the stuffed peppers. You may need to add some more salt and / or pepper depending on how much seasoning is in the lentils. To adjust the servings in this recipe, click on the number next to servings.
Provided by Jess Smith via Inquiring Chef
Categories Main
Time 50m
Number Of Ingredients 11
Steps:
- Preheat oven to 400°F / 200°C.
- Cut the stems and tops off the bell peppers. Scoop out and discard the seeds and membranes. Arrange the bell peppers upright in a baking dish and sprinkle with some salt.
- Bake peppers until they are starting to turn tender, 15 minutes. (The edges should start to brown slightly and tilt inward.)
- While peppers start roasting, combine couscous, lentils, harissa, paprika, tomato, and garlic. Stir well. Gently fold in feta.
- Taste filling and season it with some salt and / or pepper, if needed.
- Fill peppers with couscous-lentil mixture.
- Return filled peppers to oven and continue baking until filling is heated and peppers are soft, 15 to 25 minutes more (this will vary depending on the thickness of the bell peppers).
- Squeeze lemon juice over finished peppers and top with fresh parsley.
- Serve stuffed peppers warm with yogurt for topping.
Nutrition Facts : Calories 263 kcal, Carbohydrate 37 g, Protein 14 g, Fat 7 g, SaturatedFat 4 g, Cholesterol 25 mg, Sodium 477 mg, Fiber 10 g, Sugar 10 g, UnsaturatedFat 2 g, ServingSize 1 serving
COUSCOUS AND FETA STUFFED PEPPERS
Steps:
- Preheat oven to 350°F F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.
COUSCOUS AND FETA STUFFED PEPPERS
Make and share this Couscous and Feta Stuffed Peppers recipe from Food.com.
Provided by roxy_froggy25
Categories < 30 Mins
Time 30m
Yield 4 stuffed bell peppers, 4 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 350°F F.
- Coat a small baking dish with cooking spray.
- Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.
- Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down.
- Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
- Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta.
- Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes.
- Serve immediately.
Nutrition Facts : Calories 407.6, Fat 10.7, SaturatedFat 5.1, Cholesterol 26.8, Sodium 993.6, Carbohydrate 63.8, Fiber 11.1, Sugar 8.2, Protein 16.6
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