Stuffed Bell Peppers with Couscous

This Stuffed Bell Peppers with Couscous recipe has become an absolute sensation in our household! The first time I made it, I was looking for something relatively healthy, vibrant, and satisfying that wouldn’t keep me in the kitchen for hours. My family, notoriously picky eaters at times, devoured them. The sweet, slightly charred bell peppers combined with the fluffy, savory couscous filling, punctuated by fresh herbs and a hint of spice, was an instant hit. Even my youngest, who usually turns his nose up at anything green, asked for seconds! It’s now a regular on our meal rotation, perfect for a wholesome weeknight dinner or even for impressing guests with its beautiful colors and delicious flavors. It’s a dish that feels both comforting and sophisticated, and I’m thrilled to share how you can bring this delightful meal to your table.

Ingredients

• 4 large bell peppers: Assorted colors (red, yellow, orange, green) for visual appeal and slightly different sweetness levels. Choose peppers that can stand upright.
• 1 ½ cups vegetable broth: For cooking the couscous and adding moisture; can be substituted with chicken broth if not vegetarian.
• 1 cup couscous: Plain, uncooked Moroccan couscous (the small variety) works best.
• 1 tablespoon olive oil: Extra virgin, for sautéing the vegetables.
• 1 medium onion: Finely chopped, forms the aromatic base of the filling.
• 2 cloves garlic: Minced, adds a pungent depth of flavor.
• 1 medium zucchini: Diced small, adds moisture and a tender bite.
• 1 small carrot: Peeled and finely diced, for sweetness and color.
• 1/2 cup canned diced tomatoes: Undrained, provides acidity and sauciness to the filling.
• 1/4 cup chopped fresh parsley: For a burst of freshness.
• 2 tablespoons chopped fresh mint: Adds a bright, cool counterpoint to the savory flavors (optional but recommended).
• 1 teaspoon ground cumin: For earthy warmth.
• 1/2 teaspoon smoked paprika: Lends a subtle smoky flavor.
• 1/4 teaspoon cayenne pepper: (Optional) For a touch of heat.
• Salt and freshly ground black pepper: To taste, essential for seasoning every layer.
• 1/2 cup crumbled feta cheese: (Optional) For a salty, tangy topping. Can be omitted or replaced with a vegan alternative.
• 2 tablespoons pine nuts: (Optional) Toasted, for a crunchy garnish.

Instructions

1. Prepare the Bell Peppers:
   • Preheat your oven to 375°F (190°C).
   • Wash the bell peppers thoroughly. Slice off the tops of the peppers (about ½ inch from the stem). Set the tops aside if you wish to use them as “lids” during baking or for garnish.
   • Carefully remove the seeds and white membranes from the inside of each pepper. Be gentle to avoid tearing the pepper walls.
   • Lightly grease a baking dish large enough to hold the peppers upright. Arrange the hollowed-out peppers in the dish.
   • Optionally, you can par-bake the peppers for 10-15 minutes at this stage to soften them slightly. This is especially helpful if you prefer very tender peppers.
2. Cook the Couscous:
   • In a medium saucepan, bring the vegetable broth to a rolling boil.
   • Once boiling, add the uncooked couscous. Stir it once, then immediately remove the saucepan from the heat.
   • Cover the saucepan tightly with a lid and let the couscous sit for 5-7 minutes, or until all the liquid has been absorbed and the couscous is fluffy.
   • After the resting time, fluff the couscous gently with a fork. Set aside.
3. Prepare the Filling:
   • While the couscous is resting, heat the olive oil in a large skillet or pan over medium heat.
   • Add the finely chopped onion and sauté for 3-4 minutes, until softened and translucent.
   • Add the minced garlic and diced carrot to the skillet. Cook for another 3-4 minutes, stirring occasionally, until the carrot begins to soften.
   • Stir in the diced zucchini and cook for an additional 4-5 minutes, until it’s tender-crisp.
   • Add the canned diced tomatoes (undrained), ground cumin, smoked paprika, and cayenne pepper (if using). Stir well to combine all the ingredients. Let this mixture simmer for about 2-3 minutes, allowing the flavors to meld.
   • Season generously with salt and freshly ground black pepper to your taste. Remember that the couscous is unseasoned, so the vegetable mixture needs to be flavorful.
4. Combine Couscous and Filling:
   • Add the cooked, fluffed couscous to the skillet with the vegetable mixture.
   • Stir in the chopped fresh parsley and fresh mint (if using).
   • Gently mix everything together until the couscous is evenly coated with the vegetables and spices. Taste the filling and adjust seasoning (salt, pepper, or spices) if necessary.
5. Stuff the Peppers:
   • Carefully spoon the couscous and vegetable filling into each prepared bell pepper. Pack the filling in, but don’t compress it too tightly, as the couscous may expand slightly more during baking.
   • If you reserved the pepper tops, you can place them back on top of the filling like little hats.
6. Bake the Stuffed Peppers:
   • Pour about ¼ to ½ cup of water or leftover vegetable broth into the bottom of the baking dish, around the peppers. This helps create steam and prevents the peppers from drying out or sticking.
   • Cover the baking dish loosely with aluminum foil.
   • Bake in the preheated oven for 30-40 minutes. The baking time will depend on the size of your peppers and how tender you like them. The peppers should be tender but still hold their shape.
   • If using feta cheese, remove the foil for the last 10-15 minutes of baking. Sprinkle the crumbled feta cheese over the top of the filling in each pepper. Continue baking uncovered until the feta is slightly softened and golden, and the peppers are fully tender.
7. Garnish and Serve:
   • Once baked, carefully remove the baking dish from the oven.
   • Let the stuffed peppers rest for 5-10 minutes before serving. This allows the flavors to settle and makes them easier to handle.
   • If desired, garnish with toasted pine nuts and an extra sprinkle of fresh parsley or mint just before serving.

Nutrition Facts

• Servings: 4 (one stuffed pepper per serving)
• Calories per serving: Approximately 300-350 kcal (without feta and pine nuts; will vary based on pepper size and specific ingredients).
• Fiber: High in dietary fiber, primarily from the bell peppers, vegetables, and couscous, promoting digestive health and satiety.
• Vitamin C: Bell peppers are an excellent source of Vitamin C, an antioxidant important for immune function and skin health.
• Complex Carbohydrates: Couscous provides sustained energy through complex carbohydrates.
• Low in Saturated Fat: Primarily uses heart-healthy olive oil, making it a relatively low-fat dish (especially if feta is used sparingly or omitted).
• Rich in Phytonutrients: The variety of colorful vegetables contributes a wide array of beneficial plant compounds and antioxidants.

Preparation Time

• Total Preparation Time: Approximately 1 hour 15 minutes to 1 hour 30 minutes.
  • Active Prep Time (chopping, sautéing, stuffing): 30-40 minutes.
  • Cooking Time (couscous resting, baking): 45-50 minutes.
    This makes it a feasible option for a weeknight meal if you plan accordingly, or a relaxed weekend cooking project.

How to Serve

Stuffed Bell Peppers with Couscous are wonderfully versatile and can be served in various ways to suit different occasions and preferences:

• As a Main Course:
  • Serve one generously stuffed pepper per person.
  • Pair with a simple side salad dressed with a light vinaigrette (lemon-tahini dressing works exceptionally well).
  • A dollop of plain Greek yogurt or a plant-based alternative on the side can add a creamy, tangy contrast.
  • Offer warm crusty bread or pita bread to soak up any delicious juices from the peppers or the baking dish.
• As Part of a Mediterranean Mezze Platter:
  • If using smaller peppers, they can be a vibrant addition to a larger spread.
  • Arrange them alongside hummus, baba ghanoush, olives, marinated artichoke hearts, and falafel.
• For a Light Lunch:
  • A single stuffed pepper can be a satisfying and healthy lunch option.
  • Consider serving it at room temperature, especially in warmer weather.
• Buffet Style:
  • Perfect for gatherings, as they can be made ahead and look beautiful on a buffet table.
  • Keep them warm in a low oven or a chafing dish.
• Garnishing Options for Enhanced Presentation:
  • A drizzle of good quality extra virgin olive oil just before serving.
  • A sprinkle of sumac or za’atar for an extra Middle Eastern touch.
  • Fresh lemon wedges on the side for guests to squeeze over their peppers.
  • A scattering of pomegranate seeds for a pop of color and juicy sweetness, especially during fall and winter.

Additional Tips

1. Choosing Bell Peppers: Opt for peppers that are firm, glossy, and relatively uniform in size so they cook evenly. Peppers with four lobes on the bottom tend to sit more stably.
2. Spice it Up or Down: Adjust the cayenne pepper to your preference. You can also add a pinch of red pepper flakes to the sautéed vegetables for more heat, or omit the spicy elements altogether for a milder dish.
3. Grain Variations: If you’re not a fan of couscous or want a gluten-free option, cooked quinoa, bulgur wheat (not gluten-free), rice (brown or white), or even lentils can be excellent substitutes in the filling. Adjust cooking times and liquid ratios accordingly for the grain.
4. Add More Veggies: Feel free to incorporate other vegetables into the filling based on seasonality or preference. Chopped mushrooms, corn kernels, spinach (added towards the end of sautéing), or eggplant would all work well.
5. Protein Boost: For a non-vegetarian version, add cooked ground lamb, turkey, chicken, or beef to the vegetable mixture. Sauté the ground meat until browned before adding the onions and other vegetables. Cooked chickpeas or black beans can also be added for a plant-based protein boost.
6. Make-Ahead Magic: You can prepare the filling a day in advance and store it in an airtight container in the refrigerator. Hollow out the peppers and store them separately. When ready to bake, simply stuff the peppers and proceed with the baking instructions. This saves considerable time on busy days.
7. Freezing Instructions: Stuffed peppers freeze surprisingly well. After baking and cooling completely, wrap each pepper individually in plastic wrap and then in foil, or place them in a freezer-safe container. They can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat in a 350°F (175°C) oven until warmed through (about 20-25 minutes), or in the microwave.
8. Herb Power: Don’t skimp on fresh herbs! Parsley and mint are classic, but fresh dill, cilantro, or oregano can also add wonderful dimensions of flavor to the couscous filling.

FAQ Section

Q1: Can I make these Stuffed Bell Peppers vegan?
A1: Absolutely! This recipe is easily made vegan. Ensure you use vegetable broth. The main adaptation is to omit the feta cheese or replace it with a store-bought vegan feta alternative. You can also sprinkle nutritional yeast over the top for a cheesy flavor before baking.

Q2: What are the best bell pepper colors to use?
A2: All colors work well! Red, yellow, and orange peppers are generally sweeter than green peppers, which have a slightly more bitter, grassy flavor. Using a mix of colors makes for a visually stunning dish. Choose based on your flavor preference and what’s available.

Q3: My peppers keep falling over in the baking dish. Any tips?
A3: Choose peppers with a flat bottom, or carefully trim a very thin slice from the bottom to create a stable base. Alternatively, you can slice the peppers in half lengthwise (from stem to bottom) and lay them cut-side up in the baking dish, creating “boats” instead of cups. This also reduces baking time slightly. Packing them snugly in the baking dish also helps them support each other.

Q4: Can I use pearl (Israeli) couscous instead of Moroccan couscous?
A4: Yes, you can use pearl couscous. However, pearl couscous needs to be cooked differently, usually simmered like pasta for about 8-10 minutes. Cook it according to its package directions before adding it to the vegetable filling. It has a chewier texture and larger grains, which some people prefer.

Q5: How do I store and reheat leftovers?
A5: Store leftover stuffed peppers in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can place them in an oven-safe dish, add a splash of water to the bottom, cover with foil, and bake at 350°F (175°C) for 15-20 minutes, or until heated through. Alternatively, microwave individual peppers until warm.

Q6: What can I do if my couscous filling seems too dry or too wet?
A6: If the filling seems too dry before stuffing, add a tablespoon or two of vegetable broth, water, or even a bit more of the undrained diced tomatoes. If it seems too wet, let it simmer for a few extra minutes on the stovetop, uncovered, to allow some moisture to evaporate before stuffing the peppers.

Q7: Is it necessary to par-bake the bell peppers before stuffing?
A7: It’s not strictly necessary, but highly recommended if you prefer very tender, softer bell peppers. Par-baking for 10-15 minutes softens them up. If you like your peppers with a bit more bite or al dente, you can skip this step. The peppers will still cook and soften during the main baking period.

Q8: Can I prepare the entire dish ahead and bake it later?
A8: Yes, you can assemble the stuffed peppers completely, cover the baking dish with plastic wrap or foil, and refrigerate for up to 24 hours. When ready to bake, remove them from the refrigerator about 30 minutes beforehand to come to room temperature (this helps with even baking). You might need to add 5-10 minutes to the baking time if they are still quite cold.

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