Couscous-Stuffed Peppers with Basil Sauce

Vegetarian
Health score
45%
Couscous-Stuffed Peppers with Basil Sauce
75 min.
4
578kcal

Suggestions

Ingredients

  • cup baby spinach leaves packed chopped
  • 0.3 teaspoon pepper black as needed freshly ground
  • cup garbanzo beans canned rinsed drained
  • 0.8 cup couscous 
  • ounces crème fraîche 
  • 0.3 cup currants dried
  • ounces feta cheese crumbled
  • cup basil leaves fresh packed
  •  garlic clove coarsely chopped
  • teaspoons ground cumin 
  • servings kosher salt and pepper black freshly ground
  • teaspoons juice of lemon fresh
  • cup chicken broth low-sodium
  • 0.3 cup olive oil extra-virgin plus more for drizzling
  • tablespoons olive oil extra-virgin
  • medium orange bell pepper 
  • medium bell peppers red
  • 0.3 teaspoon salt as needed
  • 0.3 teaspoon sugar 
  • tablespoon water 
  • servings water hot as needed
  • medium bell pepper yellow

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender
  • baking pan

Directions

  1. Watch how to make this recipe.
  2. Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F.
  3. Filling: In a medium saucepan, bring the chicken broth and cumin to a boil over medium-high heat.
  4. Remove the pan from the heat and stir in the couscous. Cover the pan until the couscous is tender and all of the liquid has been absorbed, about 5 to 6 minutes.
  5. Put the couscous in a large bowl and add the beans, currants, spinach, feta and 1/4 cup olive oil. Season with salt and pepper, to taste. Stir until all the ingredients are combined.
  6. Slice the tops off the peppers and remove all the ribs and seeds. If necessary, cut a very thin slice from the base to help the peppers stand up. Stuff the peppers with the filling and drizzle the tops with olive oil.
  7. Put the peppers in an 8 by 8-inch square baking dish. Fill the baking dish with 3/4-inch hot water and bake until the filling is golden and the peppers are cooked through, about 55 to 60 minutes. Cooks
  8. Sauce: In a blender, combine the basil, creme fraiche, olive oil, water, garlic, lemon juice, sugar, salt, and pepper. Blend until smooth. Adjust the seasoning with salt and pepper, to taste.
  9. Remove the peppers from the oven and arrange on serving plates. Spoon the sauce around the peppers and serve.

Nutrition Facts

Calories578kcal
Protein9.57%
Fat57%
Carbs33.43%

Properties

Glycemic Index
123.11
Glycemic Load
20.19
Inflammation Score
-10
Nutrition Score
28.702174134876%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.93mg
Kaempferol
0.5mg
Myricetin
0.1mg
Quercetin
0.83mg

Nutrients percent of daily need

Calories:578.29kcal
28.91%
Fat:37.61g
57.87%
Saturated Fat:10.27g
64.19%
Carbohydrates:49.65g
16.55%
Net Carbohydrates:43.24g
15.72%
Sugar:10.79g
11.99%
Cholesterol:41.96mg
13.99%
Sodium:640.82mg
27.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.2g
28.41%
Vitamin C:174.02mg
210.93%
Vitamin A:4196.81IU
83.94%
Vitamin K:81.61µg
77.73%
Manganese:0.99mg
49.39%
Vitamin B6:0.74mg
37.15%
Vitamin E:5.28mg
35.17%
Phosphorus:275.71mg
27.57%
Vitamin B2:0.46mg
26.81%
Fiber:6.41g
25.64%
Calcium:247.73mg
24.77%
Folate:96.49µg
24.12%
Vitamin B3:3.75mg
18.75%
Potassium:624.24mg
17.84%
Copper:0.35mg
17.33%
Iron:3.1mg
17.23%
Magnesium:68.23mg
17.06%
Vitamin B1:0.2mg
13.52%
Zinc:2mg
13.34%
Vitamin B5:1.26mg
12.6%
Vitamin B12:0.6µg
9.96%
Selenium:6.63µg
9.47%