Stuffed bell peppers with couscous offer a delicious and nutritious way to enjoy a meal that’s both colorful and satisfying. These vibrant peppers, filled with a mix of couscous, black-eyed peas, and fresh vegetables, create a perfect balance of flavor and texture. The ingredients you’ll need include bell peppers, vegetable broth, uncooked couscous, olive oil, onion, garlic, zucchini, dried oregano, canned black-eyed peas, plum tomatoes, fresh basil, crumbled feta, and seasonings.
The History of Couscous
Couscous has ancient roots and is believed to have originated in North Africa. It dates back to the 9th century and later spread throughout the region.
Traditionally, it is made from durum wheat semolina. This grain is moistened and rolled into small granules, creating a unique texture.
Couscous became a staple in many cultures. It is found in Morocco, Algeria, and Tunisia and is often served with meats and vegetables.
In the late 20th century, couscous gained popularity in Western cuisine. Its versatility allowed chefs to incorporate it into various dishes, from salads to stuffed peppers.
The preparation of couscous is deeply tied to cultural practices. Steaming couscous is a communal event in many households, bringing families together.
Today, couscous is enjoyed worldwide. I frequently include it in my meals, appreciating its flavor and nutritional benefits.
Ingredients:
- 4 seeded and halved bell peppers (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 tsp 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 can of black-eyed peas (14 oz)
- 2 cups of chopped plum tomatoes (approx. 3-4 tomatoes)
- 1/4 cup of chopped fresh basil (loosely packed)
- 1 cup of crumbled feta
- Salt and pepper to taste
- olive oil for drizzling
- Fresh lemon juice
How to make stuffed bell peppers with couscous?
- Preheat oven to 400°F and grease a 9 x 13-inch baking pan.
- Cut bell peppers in half lengthwise, remove stems and seeds, and place cut-side up in baking dish.
- Bring vegetable broth to a boil in a medium saucepan. Add couscous, salt, and turmeric, cover, and let sit for 10 minutes until liquid is absorbed.
- Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until softened. Add zucchini, garlic, and oregano, and cook for a few more minutes.
- Stir in black-eyed peas and diced tomatoes, and cook for a few more minutes. Fold in couscous, feta cheese, and fresh basil. Adjust salt and pepper to taste.
- Fill pepper halves with couscous mixture and cover tightly with foil. Bake for 30-40 minutes, then remove the foil and bake for another 10-15 minutes until peppers are tender and the filling is golden brown.
- Before serving, sprinkle with extra feta and fresh basil.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 454 |
| Protein | 21 g |
| Carbohydrates | 65 g |
| Dietary Fiber | 14 g |
| Fat | 13 g |
| Vitamin C | 179 mg |
| Vitamin A | 5173 IU |
| Iron | 5 mg |
Serving Suggestions
Plating
For plating, I prefer using a large, shallow plate to showcase the stuffed bell peppers. Placing them in the center allows the vibrant colors to stand out. I often arrange them on a bed of greens like arugula or spinach. This adds freshness and visual appeal.
Using a drizzle of sauce, such as a light tomato or yogurt sauce, around the plate can enhance the look. It’s important to keep the portion sizes balanced—each pepper should be the star of the show.
Accompaniments
Pairing stuffed bell peppers with complementary sides boosts the meal’s enjoyment. I often serve them with a simple mixed greens salad, tossed lightly in vinaigrette. The acidity cuts through the richness of the peppers.
Other great options include roasted vegetables or quinoa. You can also offer a side of crusty bread for that satisfying crunch. If you want protein, grilled chicken or shrimp adds a nice touch without overpowering the dish.
Garnishing Tips
Garnishing is where creativity shines. I typically sprinkle fresh herbs like parsley or cilantro for a fresh touch. These herbs not only add color but also enhance the dish’s flavor.
For a bit of texture, I add a dash of feta cheese or a sprinkle of toasted pine nuts on top. A squeeze of lemon just before serving brightens everything. These small details draw the eye and elevate the overall presentation.
Storage and Reheating Instructions
Storing stuffed bell peppers properly keeps them fresh and tasty. After cooking, let them cool to room temperature. Then, wrap each pepper tightly in plastic wrap or place them in an airtight container.
Storage Tips:
- Refrigerator: Store in the fridge for up to 4 days.
- Freezer: For longer storage, freeze them for up to 3 months.
When I want to reheat my stuffed bell peppers, I follow these simple steps:
- Thaw (if frozen): Move the peppers to the fridge a day before to thaw slowly.
- Oven Method: Preheat the oven to 350°F (175°C). Place the peppers in a baking dish and cover with foil. Bake for about 20-25 minutes.
- Microwave Method: For a quicker option, place the pepper on a microwave-safe plate. Heat for 2-3 minutes or until hot.
I often add a splash of water or broth before reheating to keep them moist. Enjoy your delicious stuffed bell peppers again!
Conclusion
Making stuffed bell peppers with couscous is both enjoyable and rewarding. The vibrant colors of the peppers enhance the dish’s appeal.
Combining flavors from spices, vegetables, and herbs creates a delightful experience. I particularly love how versatile this recipe is. You can easily switch ingredients based on what you have on hand.
Cooking these peppers offers a healthy meal option. The addition of couscous not only adds a unique texture but also provides a nutritious boost. Here’s a quick overview of some key benefits:
- Nutritious: Packed with vitamins and minerals.
- Customizable: Use whatever veggies and proteins you prefer.
- Simple Preparation: Quick to prepare and cook.
Experiment with different fillings and seasonings. Each variation brings something special to the table. Stuffed bell peppers with couscous can bring a fresh twist to any meal.
Oh, one more thing, if you need dessert, I recommend these chocolate baklava bracelets.
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