Stuffed Peppers with Couscous
Stuffed Peppers with couscous - Hearty and fruity from the oven.
Healthy, because
Even smarter
Nutritional values
Peppers not only taste nice and aromatic, they also provide us with a lot of immune-boosting vitamin C. Dried apricots score with a lot of potassium, which has a blood pressure-lowering, relaxing and clarifying effect on the body. Tasty and sweet they are also.
Ideally, you should use whole-grain couscous (made from spelt, for example), as this contains even more fiber than the conventional version. This is available, for example, in a well-stocked health food store.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19.4 g | (65 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.7 mg | (98 %) | ||
| Vitamin K | 28.9 μg | (48 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 307 mg | (323 %) | ||
| Potassium | 2,271 mg | (57 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 12.1 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 14 ozs dried Apricot
- 2 ½ ozs raisins (4 TBSP.)
- 1 tsp Garam Masala
- 9 ozs Couscous
- 16 ozs Vegetable broth
- 3 ozs green Peas (frozen)
- 2 mint
- 2 cilantro
- 5 ozs peeled chopped Tomatoes (can)
- salt
- peppers
- 1 Tbsp lemon juice
- 4 Bell pepper (yellow and red mixed)
- 8 ozs Tomato sauce
- ½ oz parsley
Preparation steps
Chop apricots and mix with raisins, garam masala and couscous in a bowl. Bring vegetable broth to a boil and pour over couscous, cover and let swell for 5 minutes.
Meanwhile, cook peas in boiling water for about 5 minutes. Then rinse with cold water and drain. Wash herbs, shake dry and chop. Mix with tomatoes and season with salt, pepper and lemon juice.
Halve, seed and wash the peppers. Mix the couscous with the peas and season with pepper and salt. Fill into the bell pepper halves and spread the herb tomatoes on top.
Season tomatoes sauce with salt and pepper and pour into a baking dish. Put the bell pepper halves in and bake in a preheated oven at 200 °C /400˚ F for about 10-15 minutes. Meanwhile, wash parsley, shake dry and chop. Remove peppers from oven, sprinkle with parsley and serve immediately.
