Vegetarian Stuffed Red Bell Peppers

Health score
43%
Vegetarian Stuffed Red Bell Peppers
90 min.
6
358kcal

Suggestions


Looking for a vibrant and delicious way to enjoy your vegetables? These Vegetarian Stuffed Red Bell Peppers are not only visually stunning but also packed with flavor and nutrition. Perfect as a side dish or a light main course, this recipe combines the sweetness of roasted red bell peppers with a savory filling of Israeli couscous, fresh zucchini, and a blend of cheeses that will tantalize your taste buds.

Imagine biting into a perfectly grilled pepper, its charred skin giving way to a warm, cheesy interior that’s bursting with fresh herbs and spices. The combination of fontina and Parmesan cheeses creates a creamy texture that complements the crisp-tender zucchini and the aromatic garlic and onion. With each bite, you’ll experience a delightful medley of flavors that will leave you craving more.

Not only are these stuffed peppers a feast for the eyes, but they also offer a healthy option for any meal. With just 358 calories per serving, they are a guilt-free indulgence that can easily fit into your dietary goals. Plus, they are simple to prepare, making them an excellent choice for both weeknight dinners and special occasions. Gather your ingredients, fire up the grill, and get ready to impress your family and friends with this colorful and satisfying dish!

Ingredients

  • servings pepper black freshly ground
  • ounces fontina shredded
  • tablespoons basil fresh coarsely chopped
  • medium garlic clove finely chopped
  • 0.8 cup regular couscous 
  • servings kosher salt 
  • tablespoons olive oil as needed plus more
  • cup onion yellow (from)
  • 1.3 ounces parmesan cheese finely grated
  • pounds bell pepper red
  • tablespoon tomato paste 
  • cups zucchini (from 2 medium zucchini)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • sieve
  • toothpicks
  • grill

Directions

  1. Bring a medium saucepan of generously salted water to a boil over high heat.Meanwhile, heat the measured oil in a large saucepan over medium heat until shimmering.
  2. Add the onion and garlic, season with salt and pepper, and cook, stirring occasionally, until beginning to soften, about 5 minutes.Increase the heat to medium high, add the zucchini, and season with salt and pepper. Cook, stirring occasionally, until browned in some spots and still crisp-tender, about 2 to 3 minutes.
  3. Add the tomato paste, stir to combine, and cook until the raw flavor has cooked out, about 1 minute.
  4. Remove the pan from the heat and set aside.When the water is boiling, add the couscous and cook until al dente, about 5 to 6 minutes.
  5. Drain in a fine-mesh strainer and then rinse under cold water until cool. Shake out any excess water and let the couscous drain in the strainer in the sink while you prepare the peppers, at least 10 minutes.Use a paring knife to cut a wide circle around each bell pepper stem (like when carving a jack-o’-lantern), so you end up with a cap that can be replaced once you’ve stuffed the peppers; be careful not to puncture or rip the peppers.
  6. Remove and discard any seeds and membranes from the cap and from the interior.
  7. Brush the insides of the peppers with oil and season the insides generously with salt and pepper.
  8. Transfer the drained couscous to a large bowl; add the reserved onion-zucchini mixture, cheeses, and basil; and stir to combine. Taste and season with salt and pepper as needed.Evenly divide the filling among the peppers. Replace the caps and press each cap into the filling. Pierce 3 toothpicks through each cap and out the sides of the pepper to secure the caps while on the grill. Set aside until ready to grill. (If you’re stuffing the peppers more than 30 minutes before grilling, cover and refrigerate them for up to 4 hours.
  9. Let the peppers sit at room temperature for at least 30 minutes before grilling so that they cook faster and more evenly.)
  10. Heat a charcoal or gas grill to medium (about 350°F to 450°F).
  11. Place the stuffed peppers on their sides and close the grill.
  12. Roll each pepper a quarter turn about every 7 minutes to cook all four sides. The peppers are finished once the filling is hot, the skins are well-charred, and the flesh is soft to the touch, about 30 minutes total grilling time.
  13. Remove the peppers to a serving platter, let cool for 5 minutes, and remove the toothpicks. If serving as a side dish, slice the peppers in half vertically.

Nutrition Facts

Calories358kcal
Protein16.18%
Fat44.86%
Carbs38.96%

Properties

Glycemic Index
57.17
Glycemic Load
14.01
Inflammation Score
-10
Nutrition Score
25.384347858636%

Flavonoids

Apigenin
0.01mg
Luteolin
1.4mg
Isorhamnetin
1.34mg
Kaempferol
0.22mg
Myricetin
0.02mg
Quercetin
6.23mg

Nutrients percent of daily need

Calories:358.21kcal
17.91%
Fat:18.47g
28.42%
Saturated Fat:7.53g
47.09%
Carbohydrates:36.1g
12.03%
Net Carbohydrates:29.23g
10.63%
Sugar:12.47g
13.86%
Cholesterol:38.02mg
12.67%
Sodium:560.96mg
24.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.99g
29.99%
Vitamin C:300.75mg
364.54%
Vitamin A:7588.16IU
151.76%
Vitamin B6:0.83mg
41.56%
Vitamin E:4.88mg
32.52%
Folate:126.69µg
31.67%
Manganese:0.59mg
29.34%
Fiber:6.87g
27.48%
Phosphorus:258.74mg
25.87%
Calcium:247.06mg
24.71%
Vitamin K:22.68µg
21.6%
Potassium:725.29mg
20.72%
Vitamin B2:0.34mg
19.99%
Vitamin B3:3.33mg
16.65%
Zinc:2.21mg
14.72%
Magnesium:54.95mg
13.74%
Vitamin B1:0.2mg
13.32%
Vitamin B5:1.26mg
12.56%
Selenium:6.91µg
9.87%
Iron:1.69mg
9.36%
Vitamin B12:0.56µg
9.27%
Copper:0.15mg
7.56%
Vitamin D:0.2µg
1.33%
Source:Chow