Couscous and Feta-Stuffed Peppers
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Ingredients
4 servings
- Vegetable-oil cooking spray
- 1 1/4 cups fat-free chicken or vegetable broth
- 2/3 cup couscous
- 4 extra-large or 5 large bell peppers, mixed colors
- 2 tsp olive oil
- 1/2 cup chopped onion
- 6 oz zucchini, quartered lengthwise then sliced across thinly
- 6 oz yellow squash, quartered lengthwise then sliced across thinly
- 1/2 tsp fennel seeds
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1 cup cherry tomatoes, cut in half
- 15 oz canned chickpeas, drained and rinsed
- 4 oz crumbled feta cheese (about 1 cup)
- 3 tablespoons tomato paste
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Preparation
Step 1
Preheat oven to 350°F.
Step 2
Coat a small baking dish with cooking spray.
Step 3
Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.
Step 4
Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes.
Step 5
Place peppers upright in a baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready.
Step 6
Heat oil in a nonstick skillet.
Step 7
Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
Step 8
Remove from heat and stir in the tomatoes, chickpeas and tomato paste.
Step 9
Using a fork, scrape the couscous into the skillet and toss with the vegetables.
Step 10
Stir in the crumbled feta.
Step 11
Fill peppers with the couscous mixture.
Step 12
Bake 15 minutes.
Step 13
Serve immediately.
Step 14
Save recipe for the next time?
Chef's notes
If you make this and you only have regularly-sized bell peppers, you’ll probably want five instead of four.
Consider pre-baking the pepper shells rather than boiling them to save on dishes.
This dish reheats really well, making it perfect for cooking two dinners instead of one.
