HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature.
Provided by Food Network Kitchen
Categories main-dish
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 375 degrees F.
- Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
- Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
- To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
- Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
- Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
VEGETARIAN STUFFED PEPPERS
These filling and flavorful vegetarian stuffed peppers are an updated version of my mom's stuffed peppers, which were a favorite when I was growing up in upstate New York. Whenever I make them, I'm reminded of home. -Melissa McCabe, Long Beach, California
Provided by Taste of Home
Categories Dinner
Time 4h
Yield 6 servings.
Number Of Ingredients 16
Steps:
- Place the first 12 ingredients in a large bowl; mix lightly to combine. Cut and discard tops from sweet peppers; remove seeds. Fill peppers with rice mixture. , In a small bowl, mix spaghetti sauce and water; pour half the mixture into an oval 5-qt. slow cooker. Add filled peppers. Top with remaining sauce. Sprinkle with 2 tablespoons Parmesan cheese., Cook, covered, on low 3-1/2 to 4 hours or until heated through and peppers are tender. Sprinkle with remaining Parmesan cheese.
Nutrition Facts : Calories 261 calories, Fat 8g fat (4g saturated fat), Cholesterol 18mg cholesterol, Sodium 815mg sodium, Carbohydrate 39g carbohydrate (9g sugars, Fiber 7g fiber), Protein 11g protein. Diabetic Exchanges
IRRESISTIBLE HEALTHY VEGETARIAN STUFFED PEPPERS
This is an absolutely delicious vegetarian pepper recipe that is packed with nutrients! I love to make a big batch on Sunday, freeze some for easy and decadent (but healthy!) dinners, and keep a couple in the refrigerator for weekday work lunches. I haven't met anyone that doesn't go nuts for these; in fact, I now have to make extra for friends' lunches (hence the giant batch!)
Provided by laurieish
Categories Main Dish Recipes Stuffed Main Dish Recipes Stuffed Bell Pepper Recipes Vegetarian
Time 1h45m
Yield 12
Number Of Ingredients 20
Steps:
- Bring a large pot of lightly salted water to a boil. Cook orzo in the boiling water, stirring occasionally until cooked through but firm to the bite, about 8 minutes. Drain orzo and transfer to a large bowl.
- Preheat oven to 400 degrees F (200 degrees C).
- Cut a 1-inch slice from tops of orange bell peppers, discard tops, and remove seeds from peppers. Set peppers upright into a roasting pan, fitting them tightly so they stay in place.
- Melt butter and olive oil over medium-low heat; cook and stir 10 cloves of garlic in the hot butter mixture until garlic is golden brown, about 8 minutes. Stir white and cremini mushrooms and balsamic vinegar into garlic. Cook and stir until mushrooms soften, about 10 minutes. Drain liquid and mix mushrooms and garlic into orzo.
- Mix diced tomatoes and their juice, torn whole tomatoes, mozzarella cheese, zucchini, 1/2 cup Parmesan cheese, 8 cloves garlic, oregano, basil, red pepper flakes, salt, and black pepper into orzo mixture. Scoop into bell peppers. Pour vegetable broth into bottom of roasting pan and cover pan tightly with aluminum foil.
- Bake in the preheated oven until peppers are tender and filling is cooked through, about 50 minutes. Remove foil and sprinkle each pepper with 1 tablespoon Parmesan cheese. Return to oven and bake uncovered until Parmesan cheese topping is golden and bubbly, about 15 more minutes.
Nutrition Facts : Calories 231.7 calories, Carbohydrate 30.4 g, Cholesterol 18.4 mg, Fat 8 g, Fiber 5.7 g, Protein 12.5 g, SaturatedFat 3.9 g, Sodium 507.5 mg, Sugar 8.6 g
HEALTHY VEGETARIAN STUFFED PEPPERS
No one will even miss the meat in this hearty, cheesy vegetarian meal. Brown rice helps make the tender peppers surprisingly filling, and the seasonings add lots of flavor. It makes especially nice weeknight family fare! -Lisa DeMarsh, Mt. Solon, Virginia
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 3 servings.
Number Of Ingredients 13
Steps:
- Cut peppers in half lengthwise and remove seeds. Discard stems. In a large kettle, cook peppers in boiling water for 3-5 minutes. Drain and rinse in cold water; set aside., In a large bowl, combine the meat crumbles, rice, onion, tomato sauce, Parmesan cheese and seasonings. Spoon into pepper halves. Place in a 13-in. x 9-in. baking dish coated with cooking spray., Bake, uncovered, at 325° for 20-25 minutes or until heated through and peppers are tender. Sprinkle with mozzarella cheese; bake 5 minutes longer or until cheese is melted.
Nutrition Facts : Calories 364 calories, Fat 11g fat (5g saturated fat), Cholesterol 24mg cholesterol, Sodium 605mg sodium, Carbohydrate 38g carbohydrate (11g sugars, Fiber 8g fiber), Protein 28g protein. Diabetic Exchanges
VEGETARIAN STUFFED PEPPERS
This was the first vegetarian recipe I ever made--green peppers stuffed with a mixture of brown rice, nuts, dried cranberries, tofu and cheese. Substitute soy cheese for the Parmesan to create a vegan delight.
Provided by DWYATT
Categories Main Dish Recipes Stuffed Main Dish Recipes Stuffed Bell Pepper Recipes Vegetarian
Time 1h20m
Yield 6
Number Of Ingredients 12
Steps:
- Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 3 cups water to a boil. Stir in rice. Reduce heat, cover and simmer for 40 minutes.
- Meanwhile, core and seed green peppers, leaving bottoms intact. Place peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave on high for 6 minutes.
- In a small frying pan bring soy sauce, wine and Worcestershire sauce to a simmer. Add tofu and simmer until the liquid is absorbed. Combine rice (after it has cooled), tofu, cranberries, nuts, cheese, salt and pepper; mix and pack firmly into peppers. Return peppers to the dish you first microwaved them in, and bake in preheated oven for 25 to 30 minutes, or until lightly browned on top.
- Meanwhile, in a small saucepan over low heat, combine tomato sauce and brown sugar; heat until hot throughout. Spoon sauce over each serving.
Nutrition Facts : Calories 375.2 calories, Carbohydrate 59.6 g, Cholesterol 5.9 mg, Fat 10.2 g, Fiber 7.5 g, Protein 14.9 g, SaturatedFat 2 g, Sodium 1054.7 mg, Sugar 20.3 g
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