Mediterranean stuffed peppers

Vegetarian
Popular
Health score
58%
Mediterranean stuffed peppers
40 min.
2
352kcal

Suggestions

Ingredients

  • large bell pepper red yellow halved deseeded (leave stalks on)
  • 85 couscous 
  • 25 pinenuts toasted
  • handful olives black roughly chopped
  • 50 feta cheese crumbled
  • 50 handful cherry tomatoes snipped quartered
  • tbsp basil shredded

Equipment

  • bowl
  • oven
  • baking pan
  • microwave

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Pop the peppers on a plate and microwave on Medium for 5 mins, until almost soft.
  3. Place on a baking tray, cut-side up.
  4. Meanwhile, place the couscous in a bowl and cover with 125ml boiling water. Stir, cover the bowl and leave to stand for 10 mins. Stir the couscous with a fork to break it up, then mix in the pine nuts, olives, feta, tomatoes and basil. Pile the couscous stuffing into the pepper halves and bake for 10 mins.

Nutrition Facts

Calories352kcal
Protein13.35%
Fat40.04%
Carbs46.61%

Properties

Glycemic Index
97
Glycemic Load
21.35
Inflammation Score
-10
Nutrition Score
23.963913023472%

Flavonoids

Luteolin
0.56mg
Kaempferol
0.02mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:351.94kcal
17.6%
Fat:16.04g
24.68%
Saturated Fat:4.24g
26.53%
Carbohydrates:42.01g
14%
Net Carbohydrates:37.1g
13.49%
Sugar:4.59g
5.1%
Cholesterol:22.25mg
7.42%
Sodium:451.78mg
19.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.04g
24.07%
Vitamin C:111.89mg
135.63%
Manganese:1.63mg
81.46%
Vitamin A:3170.42IU
63.41%
Vitamin K:38.19µg
36.37%
Phosphorus:260.62mg
26.06%
Vitamin B6:0.44mg
21.79%
Vitamin B2:0.35mg
20.78%
Vitamin E:3.08mg
20.52%
Fiber:4.92g
19.66%
Magnesium:72.05mg
18.01%
Copper:0.35mg
17.35%
Folate:66.3µg
16.58%
Vitamin B3:3.3mg
16.48%
Calcium:160.29mg
16.03%
Zinc:2.17mg
14.49%
Vitamin B1:0.21mg
14.05%
Potassium:410.98mg
11.74%
Iron:2.08mg
11.58%
Vitamin B5:1.12mg
11.17%
Vitamin B12:0.42µg
7.04%
Selenium:4.15µg
5.93%