Description
Mediterranean Couscous Stuffed Peppers
These Mediterranean stuffed peppers are the perfect combination of fresh, healthy, and full of flavor! Instead of the usual rice and ground beef, these peppers are filled with couscous, black-eyed peas, fresh basil, and creamy feta. The use of sweet bell peppers makes them a colorful and delicious addition to any meal. A dish with a blend of traditional Mediterranean ingredients, it’s a delightful way to explore the flavors of the region right at home.
4 bell peppers, halved and seeded
¾ cup vegetable broth
¾ cup uncooked couscous
¼ tsp salt
¼ tsp turmeric
1 tbsp olive oil
½ medium onion, chopped
2 large garlic cloves, minced
1 small zucchini, diced
2 tsp dried oregano
1 can black-eyed peas (14 oz)
2 cups chopped plum tomatoes
¼ cup fresh basil, chopped
1 cup feta, crumbled
Salt and pepper to taste
Directions:
1. Preheat oven to 400°F. Grease a baking dish with olive oil.
2. Cook couscous in boiling broth, add salt and turmeric, then cover and set aside.
3. In a skillet, sauté onion in olive oil, then add zucchini, garlic, and oregano until tender.
4. Add tomatoes, black-eyed peas, basil, and feta. Season with salt and pepper.
5. Stuff peppers with the mixture, cover, and bake for 30-40 mins.
Prep Time: 20 mins
Kcal: 454 per serving
Step-by-Step Guide
1. Prepare the Peppers: Carefully slice 4 bell peppers in half lengthwise. Remove all seeds and white membranes. Lightly grease a 9×13 inch baking dish with olive oil and arrange the pepper halves cut-side up.
2. Cook the Couscous Base: In a small saucepan, bring ¾ cup vegetable broth to a boil. Stir in ¾ cup uncooked couscous, ¼ tsp salt, and ¼ tsp turmeric. Immediately remove from heat, cover, and let it steam for 5 minutes. Fluff with a fork.
3. Sauté the Vegetables: Heat 1 tbsp olive oil in a large skillet over medium heat. Add ½ chopped onion and cook until soft. Add the diced zucchini, 2 minced garlic cloves, and 2 tsp dried oregano. Cook for 5-7 minutes until the zucchini is tender.
4. Combine the Filling: To the skillet, add the cooked couscous, 1 can (drained and rinsed) black-eyed peas, 2 cups chopped tomatoes, and ¼ cup chopped fresh basil. Stir gently to combine. Remove from heat and fold in 1 cup crumbled feta. Season generously with salt and pepper.
5. Stuff and Bake: Generously spoon the filling into each pepper half. Cover the baking dish tightly with aluminum foil. Bake in a preheated 400°F oven for 30 minutes. Remove the foil and bake for an additional 5-10 minutes until peppers are tender and the tops are lightly browned.
Serving Suggestions
Serve these vibrant peppers warm from the oven. They pair beautifully with a simple side salad dressed with lemon vinaigrette or a dollop of tzatziki or plain Greek yogurt for added creaminess. For a heartier meal, consider adding grilled chicken or lamb chops. Leftovers are delicious cold for lunch the next day.
How-to Summary
Halve and seed bell peppers. Cook couscous in seasoned broth. Sauté onion, zucchini, garlic, and oregano. Combine all filling ingredients, including peas, tomatoes, basil, and feta. Stuff peppers, cover, and bake at 400°F for 30-40 minutes until tender.
Frequently Asked Questions
Can I use a different grain instead of couscous? Yes. Quinoa or orzo pasta are excellent substitutes. Cook according to package directions using vegetable broth for the same flavor depth.
How can I make this recipe vegan? Simply omit the feta cheese or replace it with a vegan alternative. Ensure the vegetable broth is certified vegan.
Can I prepare these stuffed peppers ahead of time? Absolutely. Assemble the peppers, cover, and refrigerate for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time.
What’s the best way to store leftovers? Store cooled peppers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.
My peppers are still firm after baking. What happened? Pepper thickness varies. If they’re still too crisp, re-cover with foil and bake in 5-minute increments until they reach your desired tenderness.
Common Mistakes to Avoid
- Overcooking the Couscous: It can become mushy. Follow the steep method—once the broth boils, remove from heat, add couscous, cover, and let it steam.
- Underseasoning the Filling: The couscous and vegetables need ample seasoning. Taste the mixture before stuffing the peppers.
- Choosing Weak Peppers: Select firm, fresh bell peppers that can stand upright on their own for the best structure.
- Skipping the Covering Step: Baking covered with foil is crucial for steaming the peppers until tender. Uncovering at the end just browns the top.
Conclusion
These Mediterranean Couscous Stuffed Peppers are a vibrant, nutritious, and flavorful twist on a classic dish. By combining fluffy couscous, hearty black-eyed peas, fresh herbs, and tangy feta, you create a satisfying meal that is as beautiful as it is delicious. This recipe is wonderfully adaptable, making it perfect for weeknight dinners or impressing guests. Embrace the simplicity and fresh flavors of the Mediterranean with this foolproof, crowd-pleasing dish.