Couscous Stuffed Peppers
Quick, filling and delicious plant-based dinner! Sweet peppers filled with cumin spiced couscous, feta, cranberries and garbanzo beans topped with a sweet, creamy basil sauce!
Servings: 8 pepper halves
Calories: 261kcal
Ingredients
- 1 cup low sodium chicken broth
- 2 tsp ground cumin
- 3/4 cup couscous
- 1 15oz can low sodium garbanzo beans rinsed
- 1/4 cup dried cranberries
- 1 cup spinach packed
- 1/2 cup feta crumbled
- 1/4 cup olive oil
- 1/2 tsp black pepper
- 4 bell peppers (your choice of color!) halved lengthwise and de-seeded
- 1 cup fresh basil leaves
- 1/2 cup sour cream
- 1 tablespoon water
- 1 clove garlic
- 2 teaspoons lemon juice
- 1/4 teaspoon sugar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 400°F.
- Make filling. In a saucepan, bring broth and cumin to a boil. Remove from heat and stir in couscous. Cover and let sit until liquid has been absorbed, 5-6 minutes. Fluff couscous with a fork. Add beans, cranberries, spinach, feta,olive oil and pepper. Stir until combined.
- Stuff peppers with couscous filling.
- Fill a baking dish with water until ½ full. Place peppers in water. Bake until filling is golden brown and peppers are cooked through, 55-60 minutes.
- Meanwhile, make sauce by blending basil, sour cream, water, garlic, lemon juice, sugar, salt and black pepper together. Drizzle sauce over peppers before serving.
Notes
Nutrition Facts (per 1/2 pepper): 261 calories, 13g fat, 4g saturated fat, 17mg cholesterol, 202mg sodium, 30g carbohydrate, 4g fiber, 4g added sugar, 8g protein, 98mg calcium, 245mg potassium, 123mg phosphorus, 94mg oxalate (13mg if substitute kale for spinach)
Recipe adopted from Couscous Stuffed Peppers with Basil Sauce, Food Network.