Nutritional Info

Nutrition Facts

Serving Size 1 (272g)

Calories 617
Calories from Fat 153 (25%)
Amount Per Serving %DIV
Total Fat 17g 26%
Saturated Fat 2.6g 13%
Monounsaturated Fat 11.3g
Polyunsaturated Fat 3.1g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 482.5mg 21%
Potassium 694.2mg 15%
Total Carbohydrate 100.7g 34%
Dietary Fiber 9.5g 38%
Sugars 28.9g
Protein 14.5g 29%

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Mediterranean Stuffed Peppers With Couscous

100% would make this recipe again!
Recipe Description
Couscous is an ideal accompaniment to these tasty and healthy stuffed red peppers. They can also be served on top of toasted ciabatta rubbed with garlic, accompanied by an arugula or spring mix salad.
Prep time
25 min
Cook time
45 min
Ready In
1 hr 10 min

Ingredients

Serves Tool

Serves To:USMetric
1 Tablespoon(T)  olive oil, for drizzling
1   lemon, zested
4   green onions, shredded
2 Tablespoon(T)  fresh flat leaf parsley, plus extra to garnish
1 1/4 Cup(c)  boiling water or hot vegetable stock
1 Cup(c)  couscous
1 Pinch(pn)  pepper, to taste
2 Tablespoon(T)  pine nuts or slivered almonds
1 1/2 Cup(c)  feta cheese, crumbled
1 Pinch(pn)  salt, to taste
4 Tablespoon(T)  virgin olive oil
1 Tablespoon(T)  fresh oregano leaves
8   black olives, pitted and roughly chopped
1 Teaspoon(t)  capers, drained and rinsed
3 Clove(clv)  garlic, peeled and thinly sliced
12   cherry tomatoes, halved
4   large red peppers

Preparation

Preheat the oven to 350 degrees F. Cut the peppers in half through the stalks. Scoop out the seeds and the white ribs, leaving the stalk intact. Put the pepper halves cut side up into a large roasting pan and set aside. To remove the tomato skins, mark a cross in the top of each one and put them into a bowl. Cover with boiling water and leave for 1 minute, then drain. Leave to cool slightly then peel off the skin and cut the tomatoes into wedges. Mix the tomato wedges, garlic, capers, olives and oregano leaves together, then spoon into the pepper halves. Drizzle with the olive oil and season well. Roast for 35 minutes. Remove from the oven and sprinkle with feta and pine nuts or almonds. Return to the oven and cook for a further 10 minutes, or until the feta has melted and the nuts are lightly golden. Meanwhile, put the couscous into a large bowl and add the boiling water or vegetable stock. Leave for about 5 minutes until the stock is absorbed and the couscous soft. Chop the parsley, reserving several sprigs to garnish. Fluff up the couscous mixture with a fork and toss in the parsley, green onions, lemon zest and a drizzle of olive oil. To serve, place a little couscous and 2 roasted pepper halves onto each of 4 serving plates. Garnish with parsley and a grinding of black pepper.

Additional notes

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