Description
A delightful Mediterranean stuffed bell peppers recipe featuring whole grain couscous, fresh vegetables, and aromatic herbs, perfect for a healthy and flavorful meal.
Ingredients
Scale
- For the Peppers:
- 6 large bell peppers (mix of red, yellow, and orange)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- For the Couscous Filling:
- 1½ cups whole wheat couscous
- 2 cups vegetable broth
- 1 medium red onion, finely diced
- 3 cloves garlic, minced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, chopped
- ⅓ cup sun-dried tomatoes, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- For the Spice Blend:
- 1 tablespoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ¼ teaspoon red pepper flakes
- Salt and pepper to taste
- For Garnish:
- ½ cup crumbled feta cheese (optional)
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 2 tablespoons pine nuts, toasted
- Lemon wedges for serving
Instructions
- Preheat oven to 375°F (190°C). Cut tops off peppers, remove seeds and membranes.
- Blanch peppers in boiling water for 3 minutes, transfer to ice bath, drain upside down.
- Prepare couscous with vegetable broth, cover and let sit for 5 minutes.
- Sauté onion until translucent, add garlic, zucchini, and tomatoes.
- Add chickpeas, olives, sun-dried tomatoes, and spices. Cook until fragrant.
- Combine couscous with vegetable mixture, add lemon juice and olive oil.
- Fill peppers with mixture, place in baking dish with ¼ cup water.
- Cover with foil, bake 25 minutes. Add feta, bake uncovered 15-20 minutes more.
- Garnish with herbs, pine nuts, and serve with lemon wedges.
Notes
- For gluten-free version, use quinoa or brown rice instead of couscous
- Peppers can be prepared up to 2 days in advance
- Leftovers keep well in refrigerator for up to 4 days
- Can be frozen for up to 3 months
- For vegan option, omit feta or use plant-based alternative
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 stuffed pepper
- Calories: 320
- Sugar: 6g
- Sodium: 580mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: undefined
- Trans Fat: undefined
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 8mg
Keywords: Mediterranean stuffed peppers, vegetarian main dish, healthy dinner, couscous recipe, bell peppers