MEDITERRANEAN COUSCOUS STUFFED PEPPERS
Mediterranean stuffed peppers with couscous are easy to make, healthy, and packed with fresh Greek flavors.
Provided by Ann Otis
Categories Main Dish
Time 1h10m
Number Of Ingredients 16
Steps:
- Preheat the oven to 400 F. Grease a 9 x 13 inch baking pan with olive oil.
- Cut the bell peppers in half lengthwise (from top to bottom). Remove the stems and seeds and place them cut-side up in the baking dish.
- Bring the broth to a boil in a medium sauce pan. Remove the pan from the heat and stir in the couscous, salt, and turmeric. Cover with a lid and set aside for 10 minutes or until the water is fully absorbed. Remove the lid to cool.
- Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until tender, about 3-4 minutes. Add the zucchini, garlic, and oregano and cook an additional 3-4 minutes., until softened and fragrant.
- Stir in the black-eyed peas and tomatoes and cook another 2-3 minutes.
- Fold in the couscous, feta and basil. Taste and add salt and pepper to taste.
- Fill the pepper halves with the couscous mixture and cover the baking dish tightly with foil.
- Bake in the preheated oven for 30-40 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the filling is golden.
- Sprinkle with extra feta and fresh basil before serving if desired.
Nutrition Facts : Calories 454 kcal, Carbohydrate 65 g, Protein 21 g, Fat 13 g, SaturatedFat 6 g, Cholesterol 33 mg, Sodium 763 mg, Fiber 14 g, Sugar 15 g, ServingSize 1 serving
MOROCCAN-STYLE STUFFED PEPPERS
Peppers are incredible. Their sweet flavour and soft texture when roasted pairs beautifully with chickpeas and rose harissa in this classic recipe
Provided by Dean Edwards
Categories Dinner, Lunch
Time 40m
Yield Serves 4
Number Of Ingredients 11
Steps:
- Heat the oven to 200C/fan 180C/gas 6. Put the peppers on a baking tray, cut-side up. Roast in the oven for 20 minutes or until starting to soften.
- Meanwhile, put the couscous in a heatproof bowl and pour over the stock. Cover the bowl and leave to stand for 5 minutes. Use a fork to fluff up the couscous, then stir through the chickpeas, feta, tomatoes, olives, lemon juice, olive oil, coriander and harissa. Season.
- Take the peppers out of the oven and fill with the couscous mixture. Return to the oven and roast for a further 10 minutes. Serve with a little extra feta and coriander.
Nutrition Facts : Calories 494 calories, Fat 19.2 grams fat, SaturatedFat 5.4 grams saturated fat, Carbohydrate 55.5 grams carbohydrates, Sugar 17.1 grams sugar, Fiber 12.9 grams fiber, Protein 18.3 grams protein, Sodium 1.6 milligram of sodium
SWEET AND SOUR COUSCOUS-STUFFED PEPPERS
Stuff couscous and beef into sweet bell peppers for a nutritious protein-packed meal. The bold colors of the antioxidant-packed bell peppers aren't just for decoration-the more bright colors you can pile onto your plate, the healthier your meal will be.
Provided by Food Network Kitchen
Categories main-dish
Time 1h10m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 450 degrees F. Pulse the carrots, celery and shallots in a food processor until coarsely chopped.
- Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium high. Add the chopped vegetables and cook, stirring frequently, until light golden and soft, 8 to 10 minutes. (Add a splash of water if the mixture begins to stick.) Add the ground beef and 4 teaspoons of the tomato paste and cook, breaking the mixture up with a wooden spoon, until browned, about 4 minutes. Add 1/2 cup water, the parsley, raisins, 1 tablespoon of the vinegar and 3/4 teaspoon salt. Bring to a simmer and cook until most of the water is absorbed and the mixture gets saucy, about 1 minute. Let cool slightly.
- Meanwhile, toss the pepper halves with the remaining 1/2 tablespoon oil in a microwave-safe bowl. Cover with plastic wrap and microwave until the peppers are pliable, 10 to 12 minutes. Carefully uncover the bowl and pour out any liquid that has accumulated.
- Stir the couscous into the beef mixture. Whisk together the remaining 2 tablespoons tomato paste, 1 tablespoon vinegar and 3/4 cup water in the bottom of a large baking dish.
- Carefully transfer the peppers to the baking dish cut-side up and fill each pepper with the couscous mixture. Sprinkle with the cheese. Cover with foil and bake until the peppers are tender and the stuffing is hot, 20 to 25 minutes. Serve warm or at room temperature drizzled with the tomato cooking liquid.
COUSCOUS-STUFFED PEPPERS
I created this recipe when I was living in France, where they use a lot of couscous. Since I love peppers I started experimenting with different combinations and found that there really is no bad combination. You can use any vegetables and even throw in some cooked meat, if you have some that needs to be used up.
Yield serves 4
Number Of Ingredients 8
Steps:
- Preheat the oven to 375°F.
- Bring the water to a boil in a small saucepan and stir in the couscous. Remove from the heat and let stand for 5 minutes.
- Peel the onion and cut into 1/2-inch pieces. Cut the ends of the stems off the mushrooms and thinly slice. Peel the carrot and cut into 1/4-inch cubes.
- Generously coat a sauté pan with cooking spray and add the onion, mushrooms, and carrot. Cook over medium heat, stirring frequently, for 10 minutes, or until the mushrooms are soft. Remove from the heat, add the couscous and peas, and stir until combined. Season with salt and pepper.
- Cut the tops off of the peppers and remove and discard the seeds. Place the peppers in a baking pan, trimming the bottoms, if necessary, to make them stand up. Fill the peppers with the couscous mixture and cover the pan with aluminum foil. Bake for 30 to 40 minutes, until the peppers are soft. Remove from the oven and serve immediately.
- At first glance mushrooms seem rather insignificant nutritionally. In fact, the only numbers on the nutrition labels that aren't zeros are 20 calories and 3 grams of carbs. But, if you dig a little further you will find that they are actually an excellent source of selenium, a mineral that works closely with vitamin E to produce antioxidants that can decrease the risk of cancer and other diseases of aging. They also contain a significant amount of potassium, which helps maintain normal heart rhythm, fluid balance, muscle, and nerve function. And all this time I just thought they tasted good.
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