5 from 12 votes
Couscous Stuffed Peppers
Couscous Stuffed Peppers use extra-large bell peppers hollowed and filled with a seasoned mixture of couscous, black beans, tomatoes, green onions, and spices like cumin, smoked paprika, and chili powder. Nutritional yeast adds a subtle cheesy flavor. The peppers bake covered with water to steam and soften, then uncovered to finish browning. Optional toppings include avocado, salsa, vegan cheese, and sour cream for varied serving.
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
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 pepper halves
Amount Per Serving
Calories 168
% 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.