Couscous And Feta Stuffed Peppers Recipes

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COUSCOUS AND FETA STUFFED BELL PEPPERS



Couscous and Feta Stuffed Bell Peppers image

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

vegetable oil cooking spray
1 1/4 cups vegetable broth
2/3 cup couscous
6 large bell peppers, mixed colors
2 teaspoons olive oil
1/2 cup chopped onion
6 ounces zucchini, quartered lengthwise then sliced across thinly
6 ounces yellow squash, quartered lengthwise then sliced across thinly
1 teaspoon fennel seed
1 teaspoon dried oregano
1 teaspoon salt
1 cup plum tomato, diced
15 ounces chickpeas, drained and rinsed
4 ounces crumbled feta cheese (about 1 cup)

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



Mediterranean Stuffed Peppers with Couscous and Feta image

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

4 Red Bell Peppers
1 cup Cooked Couscous ((cook this according to package directions))
1 1/2 cups Cooked Lentils ((see note))
3 Tablespoons Harissa Paste ((see note; substitute salsa))
1 teaspoon Smoked Paprika ((substitute regular paprika))
1 Tomato, diced
2 cloves Garlic, chopped
4 ounces Feta Cheese, crumbled
1 teaspoon Fresh Lemon Juice
Fresh Parsley, for topping ((optional))
Plain or Greek Yogurt, for serving

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



Couscous and Feta Stuffed Peppers image

Categories     Cheese     Pepper     Vegetable     Bake     Low Fat     Stuffing/Dressing     Feta     Bell Pepper     Fall     Healthy     Couscous     Self

Yield Makes 4 servings

Number Of Ingredients 14

Vegetable-oil cooking spray
1 1/4 cups fat-free chicken or vegetable broth
2/3 cup couscous
4 large bell peppers, mixed colors
2 tsp olive oil
1/2 cup chopped onion
6 oz zucchini, quartered lengthwise then sliced across thinly
6 oz yellow squash, quartered lengthwise then sliced across thinly
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp salt
1 cup cherry tomatoes, cut in half
15 oz canned chickpeas, drained and rinsed
4 oz crumbled feta cheese (about 1 cup)

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



Couscous and Feta Stuffed Peppers image

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

1 1/4 cups vegetable broth, fat free
2/3 cup couscous
4 large bell peppers, mixed colors
2 teaspoons olive oil
1/2 cup onion, chopped
6 ounces zucchini, quartered lengthwise then sliced across thinly
6 ounces yellow squash, quartered lengthwise then sliced across thinly
1/2 teaspoon fennel seed
1/2 teaspoon dried oregano
1/2 teaspoon salt
1 cup cherry tomatoes, cut in half
15 ounces canned chick-peas, drained and rinsed
4 ounces feta cheese, crumbled

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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