Stuffed Peppers with Couscous, Olives and Feta Cheese
Healthy, because
Even smarter
Nutritional values
The peppers convince with their content of vitamin A, which strengthens the eyesight and provides for a beautiful and healthy skin. Vitamin C from the paprika supports the immune system. The couscous filling is rich in fibre, which helps digestion and keeps it going.
The filling can of course be varied. Try for example bulgur, millet, quinoa or rice. A handful of freshly chopped herbs (e.g. flat-leaf parsley) as a finishing touch will also look good on the dish.
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 32.4 μg | (54 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 691 mg | (17 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 2 shallots
- 3 garlic cloves
- 1 Red chili pepper
- 200 grams Feta
- 80 grams black Olives
- 2 Tbsps olive oil
- 200 grams Couscous
- 150 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 pinch Nutmeg
- 2 tsps dried thyme
- 1 tsp dried oregano
- 4 large Bell pepper
- 50 grams sun-dried Tomatoes (In oil)
- 5 Tbsps olive oil (for brushing)
- 30 grams Pine nuts
Preparation steps
Peel shallots and the garlic cloves and finely chop. Rinse the chile pepper, cut in half lengthwise, remove the seeds and finely chop the flesh. Crumble feta. Slice olives in half. Heat the olive oil and fry the shallots with the garlic until soft. Put the couscous in a bowl, pour in hot broth so that it is covered and let soak for 15-20 minutes. Mix the couscous with shallots, chile pepper, 2/3 of the feta cheese and the olives and season with salt, pepper, nutmeg, thyme and oregano.
Preheat the oven to 220°C (approximately 425°F).
Rinse the bell peppers, pat dry, cut off tops and remove the seeds and white ribs. Pour the couscous mixture into the peppers and cover with the sun-dried tomatoes. Replace the bell pepper tops, put in a baking dish, brush with olive oil and pour broth about 3 cm (approximately 1 inch) deep on the bottom of the baking dish. Bake in preheated oven for 25-35 minutes.
To serve, remove the bell pepper tops and sprinkle with the remaining feta cheese and pine nuts.
