Couscous Stuffed Peppers
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
50 mins
-
Total Time
1 hr 5 mins
-
Servings
8 pepper halves
-
Calories
168 kcal
-
Course
Main Course
-
Cuisine
Vegan, Mexican-American Fusion
Couscous Stuffed Peppers
Description
This recipe calls for cooking couscous by steeping it in boiling water, then fluffing it with a fork. Meanwhile, bell peppers are halved lengthwise, deseeded, and cleaned to prepare them for filling. The filling mixes cooked couscous with drained black beans, diced tomatoes, sliced green onions, and spices such as cumin, smoked paprika, chili powder, and nutritional yeast for savory notes. The filled pepper halves are arranged in a baking dish with water added to the bottom to create steam while baking. Covered initially to soften the peppers, they are then baked uncovered, which allows the tops to dry slightly and caramelize. Various toppings are suggested to enhance flavor and texture.
These stuffed peppers provide a balanced vegetarian meal combining grains, legumes, and vegetables. The spices lend a smoky and mildly spicy flavor. They can be served on their own or with condiments to add freshness and creaminess.
Extra-large peppers are preferred for more filling capacity; medium peppers may require increasing the number for similar quantities. Variations include adding sweet corn or zucchini to the filling and substituting couscous with gluten-free grains such as quinoa or brown rice.
Ingredients
- 1 cup couscous
- 4 bell pepper extra-large
- 2-3 green onions
- 15 oz. black beans canned
- 15 oz. diced tomato or regular or fire-roasted, petite, canned
- 2 Tbsp. nutritional yeast
- 1 1/2 tsp. cumin ground
- 1 tsp. smoked paprika
- 1 tsp. chili powder
Toppings (optional):
- avocado fresh and optional toppings
- guacamole
- cilantro
- salsa
- hot sauce
- vegan cheese
- vegan sour cream
Instructions
- Preheat oven to 350°F (180°C).
- Cook couscous: Boil 1 cup water (or vegetable broth) in a small saucepan. Remove pan from heat, add couscous, stir, and cover. Let sit 5 minutes. Uncover and fluff with a fork.
- Meanwhile, cut peppers in half lengthwise. Remove stem and clean out inner ribs with a spoon. Set aside.
- Slice green onions.
- In a large bowl, add green onions, black beans (rinsed and drained), tomatoes (with juice), nutritional yeast, cumin, smoked paprika, and chili powder. Add cooked/fluffed couscous. Stir well to combine.
- Generously fill each pepper half with the couscous filling. Lightly pack down with a spoon to compact and fill the crevices. (You may have a little filling leftover. It's great as a salad, or in a burrito.)
- Place pepper halves face up in a 9×13" baking dish. Add about 1/3 cup water to the bottom of the pan. Then cover with tin foil. Bake for 40 minutes.
- Remove foil and bake 10 more minutes. (If using shredded cheese, sprinkle it on top for the last 10 minutes of bake time.) Garnish with any toppings before serving.
Notes
- Choose extra-large bell peppers for enough space to hold the filling comfortably.
- Medium peppers can be used but consider increasing quantity to accommodate filling volume.
- You can add ingredients like sweet corn, salsa, or zucchini to vary the filling flavors and textures.
- For a gluten-free version, substitute couscous with cooked quinoa or brown rice.
- Estimated nutrition is based on one half of a stuffed bell pepper.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8pepper halves
Amount Per Serving
Calories 168 kcal
% Daily Value*
| Calories | 168kcal | 8% |
| Carbohydrates | 33g | 11% |
| Protein | 8g | 16% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 488mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 2159IU | 43% |
| Vitamin C | 83mg | 92% |
| Calcium | 51mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
