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Stuffed bell peppers sprinkled with basil in a baking dish
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Mediterranean Couscous Stuffed Peppers

Mediterranean stuffed peppers with couscous are easy to make, healthy, and packed with fresh Greek flavors.
Course Main Dish
Cuisine Mediterranean
Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 4 servings as a main (or 8 as a side)
Calories 454kcal
Author Ann Otis

Ingredients

  • 4 bell peppers seeded and halved lengthwise
  • ¾ cup vegetable broth
  • ¾ cup uncooked couscous
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground turmeric
  • 1 tablespoon olive oil
  • ½ medium yellow onion chopped
  • 2 large cloves garlic minced
  • 1 small zucchini diced
  • 2 teaspoons dried oregano
  • 1 14- oz can black-eyed peas
  • 2 cups chopped plum tomatoes about 3-4 tomatoes
  • ¼ cup fresh basil chopped and loosely packed
  • 1 cup crumbled feta
  • salt and pepper to taste
  • fresh lemon juice and olive oil for drizzling

Instructions

  • Preheat the oven to 400 F. Grease a 9 x 13 inch baking pan with olive oil.
  • Cut the bell peppers in half lengthwise (from top to bottom). Remove the stems and seeds and place them cut-side up in the baking dish.
  • Bring the broth to a boil in a medium sauce pan. Remove the pan from the heat and stir in the couscous, salt, and turmeric. Cover with a lid and set aside for 10 minutes or until the water is fully absorbed. Remove the lid to cool.
  • Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until tender, about 3-4 minutes. Add the zucchini, garlic, and oregano and cook an additional 3-4 minutes., until softened and fragrant.
  • Stir in the black-eyed peas and tomatoes and cook another 2-3 minutes.
  • Fold in the couscous, feta and basil. Taste and add salt and pepper to taste.
  • Fill the pepper halves with the couscous mixture and cover the baking dish tightly with foil.
  • Bake in the preheated oven for 30-40 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the filling is golden.
  • Sprinkle with extra feta and fresh basil before serving if desired.

Notes

Freezing the peppers
Fill the peppers and pop them into a freezer bag, press out as much air as you can, and freeze for up to 3 months. 
Bake the peppers from frozen, covered with lid or foil, in a 400 degree oven for about 1 hour. Remove the lid or foil and bake for an additional 15 minutes.

Nutrition

Calories: 454kcal | Carbohydrates: 65g | Protein: 21g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 33mg | Sodium: 763mg | Potassium: 1065mg | Fiber: 14g | Sugar: 15g | Vitamin A: 5173IU | Vitamin C: 179mg | Calcium: 268mg | Iron: 5mg