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Moroccan Couscous Peppers
Moroccan Couscous Peppers
Vegetarian
Dairy Free
Very Healthy
Health score
100%
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Side Dish
45 min.
Preparation time
Gaps: no
Total: 45 min.
2
Servings
Serve: 2 persons
Weight Per Serving: 466g
Price Per Serving: 2.53$
365kcal
Nutrition
Calories: 365kcal
Protein: 12.23%
Fat: 16.86%
Carbs: 70.91%
Suggestions
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Ingredients
0.3
cup
rome apple
peeled chopped
0.3
cup
celery
sliced
0.5
cup
couscous
uncooked
1
tablespoon
parsley
fresh chopped
1
garlic clove
minced
0.3
teaspoon
ground cumin
0.8
cup
low-salt chicken broth
0.3
cup
mushrooms
sliced
1
teaspoon
olive oil
0.5
cup
onion
chopped
0.3
teaspoon
pepper
1
tablespoon
pinenuts
toasted
2
tablespoons
raisins
1
pound
bell peppers
red
0.3
teaspoon
salt
Equipment
frying pan
sauce pan
oven
baking pan
Directions
Preheat oven to 35
Cut tops off bell peppers; discard tops, seeds, and membranes. Cook peppers in boiling water 5 minutes; drain and set aside.
Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.
Add onion, mushrooms, celery, apple, and garlic; saut 3 minutes.
Remove from heat; set aside.
Combine broth, salt, cumin, pepper, and turmeric in a medium saucepan. Bring to a boil; stir in couscous and oil.
Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Add onion mixture, raisins, pine nuts, and parsley; stir well. Divide couscous mixture evenly between peppers.
Place stuffed peppers in an 8-inch square baking dish; bake at 350 for 15 minutes.
Nutrition Facts
Calories
365kcal
Protein
12.23%
Fat
16.86%
Carbs
70.91%
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%
Side Dish
Onions
Chicken
Mushroom
Apples
Dairy Free
Lacto Ovo Vegetarian
Healthy
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples