Vegan Stuffed Peppers
User Reviews
5
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Prep Time
30 mins
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Cook Time
45 mins
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Total Time
1 hr 15 mins
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Servings
4 servings
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Calories
409 kcal
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Course
Main Course
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Cuisine
Italian, Vegetarian, Vegan
Vegan Stuffed Peppers
Description
This recipe begins by roasting whole garlic cloves, zucchini, quartered onions, and mushrooms tossed in olive oil, salt, and pepper until tender. The garlic is squeezed out of its skin and stirred into tomato passata along with the chickpeas, which is then combined back with the roasted vegetables and baked briefly to meld flavors.
The mixture is used to fill hollowed-out red bell peppers, which are baked until their skins soften and begin to shrivel. Couscous, cooked separately by soaking in boiling salted water, complements the stuffed peppers with a light, fluffy grain base.
The roasted vegetables and tomato base provide a savory, slightly tangy filling rich in texture from the various vegetables and chickpeas. The bell peppers act as edible containers that soften with baking but retain shape. Together with couscous, the dish forms a balanced vegan meal.
Any leftover roasted vegetables can be saved and eaten later, improving in flavor after resting.
Ingredients
- 1 zucchini chopped, large
- 1 cup mushrooms quartered
- 1 onion quartered, large
- 3 cloves garlic unpeeled
- 1 tbsp olive oil
- salt to taste
- black pepper to taste
- 1 ½ cups tomato passata or crushed tomatoes
- ½ cup chickpeas drained and rinsed
- ⅓ cup basil roughly torn, leaves
- 4 red bell pepper medium sized
- 1 ½ cups couscous
- parchment paper
Instructions
- Preheat the oven to 350 degrees Fahrenheit (180 Celsius).
- Toss the garlic cloves, zucchini, onion, and mushroom in a large bowl with the olive oil. Season with salt and paper and place on a baking sheet, lined with parchment paper. Roast for 10 to 15 minutes, or until the vegetables are tender.
- Remove the cloves of garlic and press gently to remove the cooked garlic from their skins. Add the garlic to the tomato passata and stir through.
- Pour the passata over the roasted vegetables and add the chickpeas. Toss to combine and return to the oven to bubble away for another 10 minutes.
- Carefully cut the tops off the bell peppers, and scoop out the seeds and membrane. Fill with the veggie mixture and torn basil leaves, and return to the oven and bake for 15 minutes, or until the skin on the bell peppers start to shrivel.
- Meanwhile, heat 2 cups of water to a boil. Add the couscous, season with salt and pepper, and stir. Remove from heat and cover for 10 minutes. Fluff with a fork, and serve alongside the vegan stuffed peppers. Top with fresh basil leaves.
Notes
- Leftover roasted vegetables can be saved and eaten later; their flavor improves after resting overnight.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 409 kcal
% Daily Value*
| Calories | 409kcal | 20% |
| Carbohydrates | 77g | 26% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Sodium | 45mg | 2% |
| Potassium | 1083mg | 23% |
| Fiber | 10g | 40% |
| Sugar | 13g | 26% |
| Vitamin A | 4410IU | 88% |
| Vitamin C | 174.6mg | 194% |
| Calcium | 73mg | 7% |
| Iron | 3.9mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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