Healthy Vegetable And Couscous Stuffed Peppers Recipes

MEDITERRANEAN COUSCOUS STUFFED PEPPERS

Mediterranean Couscous Stuffed Peppers image

Mediterranean stuffed peppers with couscous are easy to make, healthy, and packed with fresh Greek flavors.

Provided by Ann Otis

Time 1h10m

Number Of Ingredients 16

Ingredients

4 bell peppers (seeded and halved lengthwise)
3/4 cup vegetable broth
3/4 cup uncooked couscous
1/4 teaspoon kosher salt
1/4 teaspoon ground turmeric
1 tablespoon olive oil
1/2 medium yellow onion (chopped)
2 large cloves garlic (minced)
1 small zucchini (diced)
2 teaspoons dried oregano
1 14- oz can black-eyed peas
2 cups chopped plum tomatoes (about 3-4 tomatoes)
1/4 cup fresh basil (chopped and loosely packed)
1 cup crumbled feta
salt and pepper to taste
fresh lemon juice and olive oil for drizzling

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

STUFFED YELLOW PEPPERS WITH ISRAELI COUSCOUS AND PESTO

Stuffed Yellow Peppers With Israeli Couscous and Pesto image

The large spherical couscous that we know as Israeli couscous actually has its origins in North Africa, where it is called muhamma. In Middle Eastern markets, you may find it labeled maghribiyya.

Provided by Martha Rose Shulman

Categories dinner, weekday, main course

Time 1h15m

Yield Serves six

Number Of Ingredients 10

Ingredients

5 tablespoons extra virgin olive oil
1 cup Israeli couscous
Salt to taste
1 large garlic clove (more to taste)
1 cup fresh basil leaves
1/4 cup freshly grated Parmesan
3 large yellow peppers, cut in half lengthwise and seeded
2 cups tomato purée or homemade tomato sauce
Freshly ground pepper to taste
Fresh basil leaves for garnish

Steps:

Heat one tablespoon of the olive oil over medium-high heat in a medium saucepan. Add the couscous. Stir until the couscous begins to color and smell toasty. Add 2 cups water and salt to taste. Bring to a boil. Reduce the heat, cover and simmer 15 minutes or until the couscous is tender. Drain.
Turn on a blender or a food processor fitted with the steel blade. Drop in the garlic. When it is chopped and adhering to the sides of the blender jar or food processor bowl, stop the machine and scrape down the sides. Add the basil leaves and salt to taste. Turn on the machine, and add the remaining olive oil. Process until smooth. Add the cheese, and blend until incorporated.
Preheat the oven to 350 degrees. Oil a lidded casserole large enough to accommodate all of the peppers. Combine the couscous and pesto. Stir together. Taste and adjust seasonings, adding salt and pepper to taste. Fill the halved peppers with this mixture, and arrange in the casserole. Pour the tomato sauce or purée into the dish. Cover and bake 45 minutes to an hour until the peppers are soft but still hold their shape. Remove from the heat, and serve hot or at room temperature, with some of the tomato sauce spooned over the top. Garnish with basil leaves.

Nutrition Facts : @context http, Calories 281, UnsaturatedFat 10 grams, Carbohydrate 35 grams, Fat 13 grams, Fiber 4 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 521 milligrams, Sugar 4 grams

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

Ingredients

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.

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