Mediterranean Stuffed Peppers

Dairy Free
Health score
27%
Mediterranean Stuffed Peppers
80 min.
4
422kcal

Suggestions

Ingredients

  • 15 oz chickpeas drained and rinsed canned
  • oz tomato sauce canned
  • 1.5 teaspoons cinnamon 
  • 0.3 cup couscous 
  • teaspoons cumin 
  •  apricots dried chopped
  • teaspoons ginger fresh grated
  • cloves garlic minced
  • 26 oz bell peppers green cored seeded sliced
  • ounces ground beef 
  • medium onion chopped
  • servings salt 
  • 0.5 teaspoon sugar 
  • teaspoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • baking pan
  • aluminum foil

Directions

  1. Bring 1/2 cup lightly salted water to a boil. Stir in couscous. Cover, remove from heat and let stand until water has absorbed, about 5 minutes. Fluff couscous lightly with a fork and re-cover. In a small bowl, combine cumin, cinnamon, sugar and 1/2 tsp. salt.
  2. Warm oil in a large skillet over medium-high heat.
  3. Add garlic and saut until golden, about 1 minute.
  4. Add beef and cook, stirring and breaking it up, until no longer pink, about 4 minutes.
  5. Add onion and ginger and cook, stirring, until onion begins to soften, about 4minutes longer.
  6. Sprinkle cumin mixture over beef and saut for 1 minute.
  7. Reduce heat to medium-low and stir in tomato sauce, 1/2 cup water, chickpeas and apricots. Stir well, scraping up any browned bits from bottom of skillet.
  8. Remove from heat and stir in couscous.
  9. Preheat oven to 375F and mist an 8-inch square baking dish with cooking spray. If peppers don't stand upright, cut a tiny slice off bottoms of peppers to level. Stuff peppers with meat mixture; place them in baking dish.
  10. Pour 1/4 cup water into baking dish, cover with foil and bake until peppers are tender when pierced with a knife, about 45 minutes.

Nutrition Facts

Calories422kcal
Protein18.49%
Fat34.12%
Carbs47.39%

Properties

Glycemic Index
86.46
Glycemic Load
16.26
Inflammation Score
-9
Nutrition Score
27.954347937003%

Flavonoids

Luteolin
8.68mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
0.03mg
Quercetin
9.68mg

Nutrients percent of daily need

Calories:422.25kcal
21.11%
Fat:16.6g
25.53%
Saturated Fat:5.09g
31.83%
Carbohydrates:51.87g
17.29%
Net Carbohydrates:40.3g
14.65%
Sugar:16.72g
18.58%
Cholesterol:40.26mg
13.42%
Sodium:807.89mg
35.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.24g
40.47%
Vitamin C:155.05mg
187.94%
Manganese:1.54mg
76.93%
Vitamin B6:1.25mg
62.59%
Fiber:11.57g
46.29%
Potassium:1078.06mg
30.8%
Vitamin A:1535.5IU
30.71%
Phosphorus:278.74mg
27.87%
Iron:4.98mg
27.65%
Zinc:3.78mg
25.2%
Copper:0.5mg
25.17%
Vitamin B3:5mg
25.02%
Magnesium:84.41mg
21.1%
Vitamin K:21.3µg
20.29%
Vitamin B12:1.21µg
20.22%
Vitamin E:2.67mg
17.78%
Selenium:11.76µg
16.8%
Folate:64.08µg
16.02%
Vitamin B1:0.23mg
15.02%
Vitamin B2:0.22mg
13.2%
Vitamin B5:1.27mg
12.69%
Calcium:112.19mg
11.22%
Source:My Recipes