Vegan Stuffed Bell Peppers with Couscous
Vegan Stuffed Bell Peppers with Couscous are a delightful and wholesome meal option that combines the vibrant flavors of bell peppers with a savory couscous and vegetable filling. This dish is not only visually appealing but also packed with nutrients and fiber.
INGREDIENTS
For the Stuffed Bell Peppers:
- 4 large bell peppers, any color
- 1 cup couscous
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1 cup canned chickpeas, drained and rinsed
- 1/2 cup corn kernels (fresh, frozen, or canned)
- 1/2 cup chopped fresh spinach or kale
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
For the Tomato Sauce:
- 1 cup tomato sauce
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
INSTRUCTIONS
Prepare the Stuffed Bell Peppers:
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Rinse the peppers and set them aside.
In a saucepan, bring the vegetable broth (or water) to a boil. Stir in the couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff the couscous with a fork.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 2-3 minutes until softened.
Stir in the diced tomatoes, chickpeas, corn kernels, and chopped spinach or kale. Cook for another 3-4 minutes until the vegetables are slightly tender.
Add the cooked couscous to the skillet and season with ground cumin, paprika, salt, and pepper. Mix well to combine all the ingredients.
Prepare the Tomato Sauce:
- In a separate bowl, combine the tomato sauce with dried oregano, dried basil, salt, and pepper.
Stuff the Bell Peppers:
Fill each bell pepper with the couscous and vegetable mixture, packing it down gently.
Place the stuffed peppers in a baking dish.
Bake:
Pour the tomato sauce over the stuffed peppers in the baking dish.
Cover the baking dish with aluminum foil and bake in the preheated oven for 30-35 minutes, or until the peppers are tender.
Remove the foil and bake for an additional 5-10 minutes to allow the tops to brown slightly.
Serve:
Carefully remove the stuffed bell peppers from the oven and let them cool for a few minutes before serving.
Serve the vegan stuffed bell peppers with couscous drizzled with extra tomato sauce from the baking dish.
TIPS
- You can use other grains like quinoa or rice instead of couscous if you prefer.
- Customize the filling by adding your favorite vegetables or herbs.
- Use a variety of bell pepper colors for a colorful presentation.
- Leftover stuffed peppers can be stored in the refrigerator for a few days and reheated in the oven or microwave.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 50-60g
- Protein: 8-10g
- Fat: 2-3g
- Fiber: 8-10g
