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Cous Cous and Feta Stuffed Bell Peppers Recipe

Looking for an easy Cous Cous and Feta Stuffed Bell peppers recipe? Learn how to make Cous Cous and Feta Stuffed Bell peppers using healthy ingredients.


Submitted by edanna307

Makes 5 servings



I took this from smitten kitten blog. I added to get the nutritional values. http://smittenkitchen.com/2007/09/couscous-and-feta-stuffed-peppers/

Recipe Ingredients for Cous Cous and Feta Stuffed Bell peppers

1 1/4 cups fat-free chicken or vegetable broth
2/3 cup couscous
5 large bell peppers
2 tsp olive oil
1/2 cup chopped onion
6 oz zucchini
6 oz yellow squash
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp salt
1 cup cherry tomatoes
15 oz canned chickpeas, drained and rinsed
4 oz crumbled feta cheese
3 tablespoons tomato paste

Recipe Directions for Cous Cous and Feta Stuffed Bell peppers

Preheat oven to 350F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Place peppers upright in a baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes, chickpeas and tomato paste. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Fill peppers with the couscous mixture. Bake 15 minutes. Serve immediately.
Categories

Main Dish

Nutrition Facts
Serving Size 476.5g
Amount Per Serving
Calories
562
Calories from Fat
117
% Daily Value*
Total Fat
13.0g
20%
Saturated Fat
4.4g
22%
Trans Fat
0.0g
Cholesterol
20mg
7%
Sodium
724mg
30%
Potassium
1563mg
45%
Total Carbohydrates
87.0g
29%
Dietary Fiber
21.2g
85%
Sugars
20.7g
Protein
27.1g
Vitamin A 117% Vitamin C 385%
Calcium 24% Iron 41%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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