Vegetarian Couscous Stuffed Peppers

9 35 311
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 6
Vegetarian Couscous Stuffed Peppers
Health Highlights

Ingredients


1 tbsp Olive Oil, Extra Virgin
1 onion Pearl onion
1 can(s) (15oz) Pinto beans, canned (low sodium, rinsed and drained)
3/4 cup Diced tomatoes, low sodium, canned
1/2 cup Parmesan cheese, grated (or dairy-free cheese)
1/3 cup Parsley, fresh (chopped)
6 medium pepper(s) Orange bell pepper (any colour is fine)
1 1/4 cup Couscous, dry
2 cup Vegetable stock/broth, low sodium

Instructions


  1. Preheat oven to 350 degrees F and prepare 2 baking dishes or a large baking sheet.
  2. Heat oil in a large skillet over medium heat. Add onion, and cook for 6 minutes or until soft. Stir in beans, tomatoes, cheese, and parsley.
  3. Halve peppers lengthwise through stems; remove seeds and ribs. Cook peppers in a large pot of boiling water for 4 to 5 minutes or until tender; drain cut side down on a paper towel; keep warm.
  4. Meanwhile, cook couscous according to package directions, using vegetable broth—-fluff with a fork. 
  5. Stir the couscous into the vegetable-bean mixture; keep warm.
  6. Place the pepper halves in the baking dishes or large baking sheet and fill each with about 1/2 cup of the vegetable, bean, and couscous mixture, mounding high.
  7. Bake for 5 to 10 minutes or until warmed throughout. 

Notes:

  • This recipe will keep well for up to 5 days in the fridge.

Nutrition Facts

Per Portion

Calories 311
Calories from fat 52
Calories from saturated fat 16.7
Total Fat 5.7 g
Saturated Fat 1.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 5.8 g
Cholesterol 7.3 mg
Sodium 342 mg
Potassium 644 mg
Total Carbohydrate 55 g
Dietary Fiber 7.9 g
Sugars 1.1 g
Protein 13.8 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 0.4
Milk Alternative 0.2
Vegetables 2.5

Energy sources


Pygal66%457.4281375612111236.2909919207831417%292.4575194371868201.0313014275094818%333.48480576356957120.5930164221990166%17%18%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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