Ingrédients pour Couscous And Feta Stuffed Bell Peppers
- Vegetable Oil Cooking Spray
- 1 cup vegetable broth
- 1 cup couscous
- 4 large bell peppers (any color)
- Olive Oil
- 1 medium onion, chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- Fennel Seed
- Dried Oregano
- 1/2 teaspoon salt
- Plum Tomato
- 1 (15 ounce) can chickpeas (drained and rinsed)
- Feta Cheese
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Comment préparer Couscous And Feta Stuffed Bell Peppers
- Preheat oven to 350°F (175°C). Lightly grease a 9x13 inch baking dish with cooking spray.
- Bring 4 cups of water to a boil in a large pot.
- Cut the stems out of 4 large bell peppers (any color) and cut them in half lengthwise.
- Carefully scoop out all the seeds and membranes from the pepper halves.
- Blanch the pepper halves in the boiling water for 5 minutes.
- Remove the peppers with a slotted spoon and let them drain cut-side down on a wire rack.
- In a saucepan, bring 1 cup of vegetable broth to a boil. Add 1 cup couscous and stir.
- Remove from heat, cover, and let stand for 5 minutes.
- Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat.
- Add 1 medium onion (chopped), 1 zucchini (chopped), 1 yellow squash (chopped), 1 teaspoon fennel seeds, 1 teaspoon dried oregano, and 1/2 teaspoon salt. Cook for 5 minutes, or until vegetables soften.
- Remove skillet from heat and stir in 1 (14.5 ounce) can diced tomatoes (undrained), 1 (15 ounce) can chickpeas (drained and rinsed).
- Fluff the cooked couscous with a fork and add it to the skillet, mixing well with the vegetables.
- Stir in 4 ounces crumbled feta cheese.
- Arrange the pepper halves in the prepared baking dish, cut-side up. Fill each pepper half generously with the couscous and vegetable mixture.
- Sprinkle an additional 4 ounces of crumbled feta cheese over the stuffed peppers.
- Bake for 15-20 minutes, or until peppers are tender and filling is heated through.
- Serve immediately.
Informations nutritionnelles (Approximatif par portion)
Sodium
34 g
Sucre
27g
Matières grasses
17g
Glucides
14g
