Healthy Vegetable and Couscous Stuffed Peppers Recipe

Nutritious Delight

Bursting with colorful vegetables, hearty couscous, and a blend of aromatic spices, these stuffed peppers are a perfect addition to your healthy eating repertoire. Let’s explore the details of this delightful recipe and learn how to prepare it step by step.

Ingredients You’ll Need:

To get started, gather the following ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup whole wheat couscous
• 1 1/2 cups vegetable broth or water
• 2 tablespoons olive oil, divided
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 medium yellow squash, diced
• 1 carrot, peeled and diced
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup chopped cherry tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper to taste
• 1/4 cup chopped fresh parsley or cilantro
• Optional: grated Parmesan cheese or crumbled feta cheese for serving

Instructions:

Now, let’s dive into the step-by-step instructions for preparing these Healthy Vegetable and Couscous Stuffed Peppers:

1. Preheat your oven to 375°F (190°C). Lightly grease a baking dish large enough to hold the stuffed peppers.
2. In a medium saucepan, bring the vegetable broth or water to a boil. Stir in the whole wheat couscous, cover the saucepan, and remove it from heat. Let it sit for about 5 minutes to allow the couscous to absorb the liquid. Fluff the couscous with a fork and set it aside.
3. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic to the skillet. Sauté until the onion is translucent and the garlic is fragrant, about 2-3 minutes.
4. Add the diced zucchini, yellow squash, carrot, corn kernels, and chopped cherry tomatoes to the skillet. Cook, stirring occasionally, until the vegetables are tender but still slightly crisp, about 5-7 minutes.
5. Stir in the ground cumin, paprika, dried oregano, salt, and pepper. Cook for another minute to let the spices coat the vegetables.
6. Add the cooked couscous to the skillet with the vegetables. Stir well to combine all the ingredients evenly. Cook for an additional 2-3 minutes to heat everything through.
7. Remove the skillet from heat and stir in the chopped fresh parsley or cilantro.
8. Stuff each hollowed-out bell pepper with the vegetable and couscous mixture, packing it tightly.
9. Place the stuffed peppers in the prepared baking dish. Drizzle the remaining 1 tablespoon of olive oil over the tops of the peppers.
10. Cover the baking dish with foil and bake the stuffed peppers in the preheated oven for about 30-35 minutes, or until the peppers are tender.
11. If desired, sprinkle grated Parmesan cheese or crumbled feta cheese over the stuffed peppers just before serving.

Tips for Success:

• You can customize the filling by adding other vegetables like diced eggplant, mushrooms, or spinach.
• For a vegan version, omit the cheese or use a dairy-free alternative.
• Make sure to choose firm and fresh bell peppers for the best results.
• Leftover stuffed peppers can be refrigerated and reheated for a quick and convenient meal.

In conclusion, this Healthy Vegetable and Couscous Stuffed Peppers recipe is a nutritious and delicious way to enjoy a variety of colorful vegetables in a satisfying meal. With its blend of spices and wholesome ingredients, these stuffed peppers are sure to be a hit at your dinner table. Give this recipe a try and savor the flavors of healthy eating!