Couscous-Stuffed Bell Peppers 

Couscous-Stuffed Bell Peppers Recipe

Couscous-stuffed bell peppers are a vibrant and satisfying dish that brings together the rich flavors of the Mediterranean in a healthy and visually appealing way. This recipe is perfect for a family dinner, a weekend gathering, or as a make-ahead meal for the week. With fragrant spices, fresh vegetables, and the light, fluffy texture of couscous, these stuffed peppers are as delicious as they are nutritious. This step-by-step guide will walk you through the process of preparing this flavorful dish with ease and confidence.

Ingredients

To prepare couscous-stuffed bell peppers, gather the following ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup couscous
• 1 cup boiling water or vegetable broth
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 small zucchini, diced
• 1 small eggplant, diced
• 1 medium tomato, diced
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese (optional)
• Juice of half a lemon
• 1/4 cup pine nuts, toasted (optional)

Preparing the Couscous

Begin by preparing the couscous. In a medium bowl, place the dry couscous and add a pinch of salt. Pour the boiling water or vegetable broth over the couscous until just covered. Cover the bowl with a lid or a plate and let it sit undisturbed for about 5 minutes. During this time, the couscous will absorb the liquid and become tender.

After five minutes, uncover the bowl and fluff the couscous with a fork to separate the grains. Set it aside while you prepare the vegetable filling. This step ensures that the couscous remains light and fluffy, which will contribute to the overall texture of the dish.

Cooking the Vegetable Filling

Heat the olive oil in a large skillet over medium heat. Once the oil is warm, add the chopped onion and sauté for 2 to 3 minutes until it begins to soften. Add the minced garlic and continue to cook for another minute, stirring frequently to avoid burning.

Next, add the diced zucchini and eggplant to the skillet. Cook for about 5 to 7 minutes, stirring occasionally, until the vegetables become tender. Then, add the diced tomato and cook for an additional 2 minutes. At this stage, the mixture should be fragrant and the vegetables should have released some of their moisture, creating a flavorful base for the stuffing.

Stir in the ground cumin and coriander, then season with salt and pepper to taste. Continue to cook the mixture for another minute or two so the spices can fully develop. Remove the skillet from the heat and allow the mixture to cool slightly before combining it with the couscous.

Combining the Ingredients

Once the vegetable mixture has cooled slightly, add it to the bowl of fluffed couscous. Stir gently to combine the ingredients. Then fold in the chopped parsley and mint for a fresh and aromatic lift. If using, add the crumbled feta cheese and toasted pine nuts at this stage. The lemon juice should be added last to brighten the flavor and bring all the ingredients together harmoniously.

Mix everything until evenly combined. The filling should be moist but not soggy, with a balance of textures from the couscous, vegetables, and optional nuts and cheese. Taste the mixture and adjust the seasoning if needed.

Preparing the Bell Peppers

Preheat your oven to 375°F (190°C). While the oven is heating, prepare the bell peppers. Slice off the tops and remove the seeds and membranes from the inside. If needed, trim a thin slice from the bottom of each pepper to help them stand upright in the baking dish.

Place the hollowed-out bell peppers upright in a baking dish that has been lightly greased or lined with parchment paper. Spoon the couscous mixture into each pepper, pressing down gently to ensure they are well-packed. Mound a little extra filling on top if desired.

Baking the Stuffed Peppers

Once all the peppers are filled, cover the baking dish loosely with aluminum foil. Place the dish in the preheated oven and bake for 30 minutes. This allows the peppers to soften and the flavors to meld.

After 30 minutes, remove the foil and continue baking for another 10 to 15 minutes, or until the tops are slightly golden and the peppers are tender. If you prefer a more roasted finish, you can broil the peppers for the last 2 to 3 minutes of cooking. Keep a close eye during this step to avoid burning.

Serving Suggestions

Once baked, let the stuffed peppers rest for a few minutes before serving. This helps the filling settle and makes them easier to plate. Serve the peppers warm, garnished with additional fresh herbs or a drizzle of olive oil if desired.

These stuffed peppers pair well with a light green salad, a dollop of plain yogurt, or a side of hummus. Their versatility also makes them a great option for lunch the following day, as they reheat well and retain their flavor.

Tips for Success

For the best results, select bell peppers that are firm and evenly sized, which ensures uniform cooking. If you prefer a slightly smoky flavor, consider roasting the peppers lightly before stuffing them. Additionally, using vegetable broth for the couscous enhances the overall depth of flavor.

Feel free to customize the stuffing based on your preferences. Chickpeas, olives, sun-dried tomatoes, or artichoke hearts can be added for variety. For a heartier version, include cooked ground lamb or turkey in the filling. This flexibility makes the recipe adaptable to different dietary needs and taste preferences.

Storing and Reheating

Leftover couscous-stuffed peppers can be stored in an airtight container in the refrigerator for up to three days. To reheat, place them in a covered baking dish and warm in a 350°F (175°C) oven for about 15 to 20 minutes, or until heated through. Alternatively, you can reheat individual portions in the microwave for 2 to 3 minutes.

These stuffed peppers can also be frozen. Allow them to cool completely before transferring to freezer-safe containers. When ready to eat, thaw overnight in the refrigerator and reheat as described. Freezing is a great way to extend their shelf life and have a quick meal on hand.

Health Benefits

This dish is packed with nutrients. Bell peppers are a great source of vitamin C and antioxidants. Couscous provides carbohydrates for energy, while the vegetables contribute fiber, vitamins, and minerals. The optional additions of feta cheese and pine nuts offer healthy fats and protein, making the dish more balanced and satisfying.

Using fresh herbs like parsley and mint not only adds flavor but also brings additional health benefits, including anti-inflammatory properties and digestive support. Overall, couscous-stuffed bell peppers are a wholesome choice for a well-rounded, plant-forward meal.

A Flavorful Mediterranean Meal

Creating couscous-stuffed bell peppers is a rewarding culinary experience that results in a vibrant, nourishing meal. With its combination of colorful vegetables, aromatic spices, and fluffy couscous, this dish is both comforting and refreshing. Whether you’re cooking for yourself, your family, or guests, this recipe delivers on both taste and presentation. By following the simple steps outlined above, you can enjoy a Mediterranean-inspired meal that is as pleasing to the palate as it is to the eye.