Moroccan Chickpea-and-Couscous-Stuffed Peppers

Vegetarian
Health score
53%
Moroccan Chickpea-and-Couscous-Stuffed Peppers
45 min.
2
434kcal

Suggestions


Discover the vibrant flavors of Morocco with our Moroccan Chickpea-and-Couscous-Stuffed Peppers! This delightful vegetarian dish is not only a feast for the eyes but also a wholesome meal that’s perfect for lunch or dinner. With a health score of 53, it’s a guilt-free indulgence that packs a punch of nutrition and taste.

Imagine tender red bell peppers, perfectly roasted to a crisp-tender finish, cradling a savory filling of chickpeas and couscous, infused with aromatic spices like cumin, turmeric, and cinnamon. Each bite is a harmonious blend of textures and flavors, enhanced by the creamy richness of feta cheese and the refreshing notes of fresh mint. The addition of hot mango chutney adds a delightful kick, making this dish a true culinary adventure.

Ready in just 45 minutes, this recipe is ideal for busy weeknights or a cozy weekend meal. It serves two, making it perfect for a romantic dinner or a satisfying lunch for two. With only 434 calories per serving, you can enjoy a hearty meal without compromising your health goals. So, roll up your sleeves and get ready to impress your taste buds with this exotic and nutritious dish that brings the essence of Moroccan cuisine right to your kitchen!

Ingredients

  • 1.3 cups chickpeas canned drained (garbanzo beans)
  • 0.3 cup couscous uncooked
  • ounces feta cheese with garlic and herbs, divided crumbled
  • tablespoons mint leaves fresh divided chopped
  •  garlic cloves minced
  • 0.3 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground turmeric 
  • tablespoons mango chutney hot
  • teaspoons olive oil 
  • large bell peppers red
  • 0.8 cup vegetable broth 

Equipment

  • sauce pan
  • plastic wrap
  • microwave

Directions

  1. Cut bell peppers in half lengthwise; discard seeds and membranes. Arrange halves in a 9-inch pie plate. Cover with heavy-duty plastic wrap. Microwave at HIGH 5 minutes or until crisp-tender; drain. Return peppers to pie plate.
  2. Heat the oil in a large saucepan over medium heat.
  3. Add garlic; saut 2 minutes.
  4. Add the cumin, turmeric, and cinnamon, and saut for 30 seconds. Stir in chickpeas and broth; bring to a boil. Stir in couscous; remove from heat. Cover and let stand 5 minutes or until liquid is absorbed. Stir in 6 tablespoons cheese and 1 tablespoon mint. Divide couscous mixture evenly among pepper halves. Top each pepper half with 1 1/2 teaspoons cheese, 3/4 teaspoon mint, and 1 1/2 teaspoons chutney.

Nutrition Facts

Calories434kcal
Protein13.89%
Fat26.54%
Carbs59.57%

Properties

Glycemic Index
154.67
Glycemic Load
28.49
Inflammation Score
-10
Nutrition Score
29.812608667042%

Flavonoids

Eriodictyol
1.55mg
Hesperetin
0.51mg
Apigenin
0.27mg
Luteolin
1.64mg
Kaempferol
0.05mg
Myricetin
0.1mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:434.46kcal
21.72%
Fat:13.16g
20.24%
Saturated Fat:4.72g
29.5%
Carbohydrates:66.45g
22.15%
Net Carbohydrates:55.72g
20.26%
Sugar:17.43g
19.37%
Cholesterol:25.23mg
8.41%
Sodium:999.18mg
43.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.49g
30.98%
Vitamin C:215.43mg
261.13%
Vitamin A:5678.61IU
113.57%
Manganese:1.58mg
78.87%
Vitamin B6:1.24mg
62.14%
Fiber:10.73g
42.93%
Folate:125.95µg
31.49%
Phosphorus:295.29mg
29.53%
Vitamin B2:0.46mg
26.8%
Calcium:231.55mg
23.16%
Vitamin E:3.29mg
21.9%
Iron:3.58mg
19.9%
Magnesium:76.52mg
19.13%
Potassium:659.51mg
18.84%
Copper:0.34mg
16.9%
Vitamin B3:3.22mg
16.11%
Zinc:2.41mg
16.05%
Vitamin B1:0.24mg
15.83%
Vitamin B5:1.54mg
15.37%
Selenium:7.91µg
11.3%
Vitamin K:11.23µg
10.69%
Vitamin B12:0.48µg
7.99%
Source:My Recipes