- Yield: 4
- Prep Time: 45 minutes
- Cook Time: 45 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 420
- Fat Content: 8 grams
Simple Vegetable Stuffed Bell Peppers
Feel free to add beans or rice to create a more hearty meal.
- Israeli couscous - 1 cup
- Carrots - 4 chopped
- Water - 1 cup
- Parsley - 1 1/2 tbs fresh, finely cut
- Mint - 1 1/2 tbs fresh, finely cut
- Bell pepper - 2 Red
- Bell pepper - 2 Green
- Lime juice - 1 tbs
- Olive oil - 2 tbs
- Paprika - 1 tbs
- Chickpeas - 1 cup canned, drained and rinsed
- Breadcrumbs - 1 cup
- Garlic - 1 clove, finely minced
- Tomatoes - 1 cup cut into small pieces
- Onions - 3 green thinly sliced
- Salt - to taste
- Black pepper - cracked, to taste
- First, cook the couscous so you can use it when it is ready. Fill a saucepan with water and bring it to a boil.
- Add the Israeli couscous, and then cover the pan, turning the heat down slightly. Let this sit for at least 20 minutes. When done, fluff the couscous with a fork and put it in a bowl to cool.
- Now you are ready to prepare your peppers. Rinse off each pepper. Then slice the top off of each. You should be cutting about an inch down. Use a spoon, knife, or fork to gently remove the seeds and white ribs of the pepper.
- Fill another saucepan with just enough water to immerse all of your peppers. Bring this to a boil and add the peppers. Make sure the cut side is facing up so they will not get too waterlogged. You should only simmer them for about 7-10 minutes, or at least until they become soft. If you wish, you may even use a steamer to do this.
- While you are cooking the couscous and softening your peppers, you can prepare your vegetables. Chop the carrots, parsley, mint, and tomatoes. Slice the onions and mince the garlic.
- Next, drain and rinse the chickpeas. Heat the oil in a skillet, and then add the onions, garlic, and carrots and stir intermittently. Add the lime juice and keep stirring until the onions are very soft and the carrots start to get soft.
- Then, remove the saucepan from the stove.
- Preheat your oven to 350 degrees.
- For your breadcrumb topping, merely toast the breadcrumbs. Mix them with a tablespoon of paprika as well as a tablespoon of olive oil. Then, set aside for later.
- Mix together the carrots, garlic, tomatoes, onion, chickpeas, parsley, mint and couscous.
- Place the softened peppers in a greased baking pan or casserole dish. Stuff the peppers with your vegetable/couscous mix until packed full, then sprinkle breadcrumbs on top, adding a dash of olive oil or paprika if so desired.
- Cover with tin foil and put the dish in the oven, which should now be heated at 350 degrees.
- Bake for 30 minutes, then remove the tin foil covering and allow to bake for 5-10 more minutes.
- The bread crumbs will start to get crispier and browner when the peppers are nearing being done. Carefully remove from the over, allow to cool for 8-10 minutes, and serve.