Stuffed Peppers with Couscous, Dried Fruit and Pine Nuts
(1 vote)
(1 vote)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
362
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 362 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 12.3 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 448 mg | (11 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 30 grams dried Apricot
- 2 Tbsps raisins
- 125 grams Couscous (instant)
- 200 milliliters Vegetable broth
- 2 Red Bell pepper
- vegetable oil (for the baking dish)
- 40 grams Ricotta cheese
- 1 egg yolk
- 2 Tbsps Pine nuts
- 2 Tbsps freshly grated Parmesan
- 1 tsp lemon juice
- salt
- Chili powder
- shaved Parmesan (for garnish)
Preparation steps
1.
Chop the apricots and mix with the raisins and couscous in a bowl. Bring the broth to a boil then pour over the couscous mixture and let stand for about 10 minutes.
2.
Preheat the oven to 180°C (approximately 350°F).
3.
Rinse the peppers, cut in half, remove the stems, seeds and pith and place, cut-side up, in an oiled baking dish. Whisk the ricotta, egg yolk, pine nuts and Parmesan together and then fold in the couscous and lemon juice. Season with salt and chili powder. Stuff the pepper halves with the couscous mixture and bake until golden brown, about 15 minutes.
