Stuffed peppers with couscous make a delightful and nutritious meal option that anyone can enjoy. This recipe combines bell peppers filled with couscous, fresh vegetables, and savory spices. The main ingredients include bell peppers, vegetable broth, couscous, olive oil, onions, garlic, zucchini, oregano, black-eyed peas, tomatoes, basil, and feta.
The History of Couscous
Couscous has ancient roots, tracing back to North Africa around the 9th century. It originated with the Berber people, who steamed semolina wheat granules. This simple yet versatile dish quickly became a staple in many cultures.
Over the centuries, couscous spread throughout the Maghreb region, reaching countries like Morocco and Algeria. Each area developed its unique variations, often incorporating local spices and ingredients.
Couscous continues to evolve, showcasing its ability to blend with various culinary traditions. This rich history underscores its role as more than just a meal; it embodies cultural heritage and community connections.
Ingredients:
- 4 seeded bell peppers, halved lengthwise
- 3/4 cup of vegetable broth
- 3/4 cup of uncooked couscous
- 1/4 tsp of kosher salt
- 1/4 tsp of ground turmeric
- 1 tbsp of olive oil
- 1/2 chopped medium yellow onion
- 2 minced large cloves of garlic
- 1 diced small zucchini
- 2 tsp of dried oregano
- 1 (14-oz) can of black-eyed peas
- 3-4 chopped plum tomatoes
- 1/4 cup of chopped and loosely packed fresh basil
- 1 cup of crumbled feta
- Salt and black pepper to taste
- Olive oil and fresh lemon juice for drizzling
How to make stuffed peppers with couscous?
- Start by preheating your oven to 400°F. Lightly coat a 9×13-inch baking pan with olive oil.
- Cut bell peppers in half from top to bottom, remove the stems and seeds, and place the halves cut-side up in the prepared baking dish.
- In a medium saucepan, bring broth to a boil. Remove from heat, stir in couscous, salt, and turmeric. Cover and let sit for 10 minutes until the liquid is absorbed. Fluff the couscous with a fork and set aside to cool.
- While waiting, heat 1 tablespoon of olive oil in a skillet over medium heat. Add chopped onion and sauté until tender, about 3-4 minutes. Then, toss in zucchini, garlic, and oregano. Cook for another 3-4 minutes until everything softens and smells fragrant.
- Next, add black-eyed peas and tomatoes to the skillet. Cook for 2-3 minutes. Fold in the cooled couscous mixture, along with feta and fresh basil. Season with salt and pepper to taste.
- Now, take the couscous filling and stuff the pepper halves. Cover the baking dish tightly with foil. Bake for 30-40 minutes. Remove the foil and bake for another 10-15 minutes until the peppers are tender and the filling is golden.
- If desired, sprinkle some extra feta and fresh basil on top before serving.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 454 |
| Protein | 21 grams |
| Carbohydrates | 65 grams |
| Dietary Fiber | 14 grams |
| Fat | 13 grams |
| Cholesterol | 33 mg |
| Sugar | 15 gram |
Serving Suggestions
Side Dishes
- Green Salad: A crisp garden salad with mixed greens, cherry tomatoes, and a light vinaigrette adds freshness.
- Roasted Vegetables: Seasonal roasted vegetables, like zucchini and asparagus, enhance flavors and nutrition.
- Garlic Bread: Warm garlic bread is a hearty accompaniment, perfect for scooping up any filling that spills out.
Presentation Tips
- Plate Arrangement: Serve the peppers on a colorful platter to make them the center of attention.
- Garnishing: Sprinkle chopped fresh herbs, such as parsley or cilantro, on top for a vibrant touch.
- Serving with Dips: Offer a small bowl of tzatziki or a yogurt-based sauce for dipping.
Storage and Reheating
Storage Tips:
- Refrigerate: Place stuffed peppers in an airtight container. They will last for up to 4 days in the fridge.
- Freeze: For longer storage, wrap each stuffed pepper tightly in plastic wrap and place them in a freezer-safe container. They can be frozen for up to 3 months.
Reheating Instructions:
- Oven: Preheat the oven to 350°F (175°C). Place the stuffed peppers in a baking dish and cover with foil. Heat for about 20-25 minutes until warmed through.
- Microwave: Place a stuffed pepper on a microwave-safe plate. Heat for 2-3 minutes, checking for doneness.
- Skillet: Heat a skillet over medium heat. Add a splash of water and cover the skillet. Cook for about 5-10 minutes until hot, stirring occasionally.
Common Mistakes to Avoid
- Choosing the wrong peppers: Select peppers that are firm and vibrant in color. Avoid any that show signs of wrinkles or soft spots.
- Overcooking the couscous: Couscous cooks quickly. Overcooking can lead to a mushy texture. Follow package instructions carefully.
- Skimping on seasoning: A well-seasoned filling enhances flavor. Use herbs, spices, or a splash of lemon juice to brighten the dish.
- Not pre-cooking the fillings: If you’re adding meat or sturdy vegetables, pre-cook them. This ensures even cooking and better texture inside the peppers.
- Ignoring cooking time: Different ovens vary in temperature. Check the peppers regularly to prevent burning or undercooking.
- Skipping the cheese: Topping with cheese can add richness. Choose a melting cheese like mozzarella or feta for best results.
- Not allowing for cool down: Let the dish rest for a few minutes after baking. This allows flavors to meld and makes it easier to serve.
Conclusion
Stuffed peppers with couscous offer a delightful blend of flavors and textures. This dish combines the sweetness of bell peppers with the fluffy, nutty taste of couscous, resulting in a filling meal.
This dish is not only nutritious but also visually appealing. The colorful peppers create an inviting presentation on any table.
Incorporating stuffed peppers with couscous into weekly meal planning ensures variety and satisfaction. They cater to different dietary preferences, making them suitable for many.
By the way, if you’d like to have a heartier meal, I recommend serving these stuffed peppers with chicken kofta!
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