Moroccan Couscous Peppers

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Moroccan Couscous Peppers
45 min.
2
365kcal

Suggestions

Ingredients

  • 0.3 cup rome apple peeled chopped
  • 0.3 cup celery sliced
  • 0.5 cup couscous uncooked
  • tablespoon parsley fresh chopped
  •  garlic clove minced
  • 0.3 teaspoon ground cumin 
  • 0.8 cup low-salt chicken broth 
  • 0.3 cup mushrooms sliced
  • teaspoon olive oil 
  • 0.5 cup onion chopped
  • 0.3 teaspoon pepper 
  • tablespoon pinenuts toasted
  • tablespoons raisins 
  • pound bell peppers red
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Cut tops off bell peppers; discard tops, seeds, and membranes. Cook peppers in boiling water 5 minutes; drain and set aside.
  3. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.
  4. Add onion, mushrooms, celery, apple, and garlic; saut 3 minutes.
  5. Remove from heat; set aside.
  6. Combine broth, salt, cumin, pepper, and turmeric in a medium saucepan. Bring to a boil; stir in couscous and oil.
  7. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  8. Add onion mixture, raisins, pine nuts, and parsley; stir well. Divide couscous mixture evenly between peppers.
  9. Place stuffed peppers in an 8-inch square baking dish; bake at 350 for 15 minutes.

Nutrition Facts

Calories365kcal
Protein12.23%
Fat16.86%
Carbs70.91%

Properties

Glycemic Index
188.9
Glycemic Load
31.27
Inflammation Score
-10
Nutrition Score
28.861304227425%

Flavonoids

Cyanidin
0.25mg
Catechin
0.2mg
Epigallocatechin
0.04mg
Epicatechin
1.18mg
Epigallocatechin 3-gallate
0.03mg
Apigenin
4.67mg
Luteolin
1.57mg
Isorhamnetin
2mg
Kaempferol
0.39mg
Myricetin
0.33mg
Quercetin
9.35mg

Nutrients percent of daily need

Calories:364.53kcal
18.23%
Fat:7.21g
11.08%
Saturated Fat:0.93g
5.84%
Carbohydrates:68.2g
22.73%
Net Carbohydrates:58.51g
21.28%
Sugar:13.59g
15.1%
Cholesterol:0mg
0%
Sodium:349.27mg
15.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.76g
23.52%
Vitamin C:298.62mg
361.96%
Vitamin A:7341.52IU
146.83%
Manganese:1.22mg
60.82%
Vitamin K:52.46µg
49.96%
Vitamin B6:0.85mg
42.39%
Fiber:9.69g
38.78%
Folate:132.93µg
33.23%
Vitamin E:4.44mg
29.58%
Vitamin B3:5.91mg
29.57%
Potassium:951.12mg
27.17%
Phosphorus:230.81mg
23.08%
Vitamin B2:0.37mg
21.58%
Copper:0.38mg
18.87%
Magnesium:74.16mg
18.54%
Vitamin B1:0.27mg
17.86%
Iron:2.83mg
15.75%
Vitamin B5:1.57mg
15.69%
Zinc:1.57mg
10.48%
Calcium:59.45mg
5.95%
Selenium:1.96µg
2.8%
Vitamin B12:0.09µg
1.55%
Source:My Recipes