Stuffed peppers with couscous & feta
Stuffed peppers with couscous and feta are a Mediterranean-inspired oven dish that combines lightness, color and flavor on a plate. The peppers are first prepared and cooked in the oven before being stuffed with a mixture of fluffy couscous, crumbled feta, fresh herbs, lemon zest and a hint of garlic. Olive oil provides juiciness, while the combination of sweet paprika, creamy saltiness and delicate grain notes creates a harmonious overall picture. The dish is perfect as a vegetarian main course for two or as part of a larger Mediterranean menu with the right wine accompaniment.
Cooking utensils
- 1 Cutting board
- 1 Sharp chef's knife
- 1 Large bowl for couscous
- 1 Heat-resistant oven dish
- 1 Small pot or kettle for hot water
- 1 Tablespoon and fork to loosen the couscous
Ingredients
Peppers
- 2 large red or yellow peppers
- 1 1 tbsp olive oil
- Salt and pepper
Couscous filling
- 120 g Couscous
- 200 ml hot water or vegetable stock
- 150 g Feta cheese
- 1 small red onion finely diced
- 1 small clove of garlic finely chopped
- 1 small handful of fresh parsley roughly chopped
- 1 small handful of fresh mint or basil roughly chopped
- Abrasion from 0 5 organic lemon
- 1 -2 tablespoons lemon juice
- 1 -2 tbsp olive oil
- Salt and freshly ground pepper
- Optional: 1 small tomato cored and diced or a few cucumber cubes
To serve
- A little extra lemon juice
- A few leaves of parsley or mint
- Optional: dollop of yogurt or herb dip
Preparation
Preparing the peppers
- Preheat the oven to 190 °C top/bottom heat.
- Cut the peppers in half lengthways, remove the seeds and white inner skins.
- Place the bell pepper halves in a baking dish, brush with olive oil and season lightly with salt and pepper.
- Pre-cook the peppers in the oven for about 10-15 minutes until they are slightly soft but still retain their shape.
Prepare the couscous
- Put the couscous in a large bowl and pour hot water or stock over it.
- Stir briefly, cover the bowl and leave the couscous to soak for 5-10 minutes.
- Then fluff with a fork until the grains are loose and separated.
Mix the filling
- Finely dice the onion and garlic and add to the couscous.
- Roughly crumble the feta and add together with the parsley, mint or basil, lemon zest and lemon juice.
- Stir in the olive oil and mix well.
- Season to taste with salt and pepper, adding a little more lemon juice if necessary.
- Optionally, fold in the diced tomatoes or cucumber.
Stuff and bake the peppers
- Remove the pre-cooked bell pepper halves from the oven.
- Spread the couscous filling evenly into the halves and press down lightly.
- Return the stuffed peppers to the oven in the baking dish and bake for a further 15 minutes until everything is warmed through and the peppers are soft but not falling apart.
Sideboards
- Place the stuffed peppers on plates.
- Garnish with fresh parsley or mint and drizzle with a little extra lemon juice if desired.
- Serve with an optional dollop of yogurt or herb dip.
Recommended side dishes
- Crispy baguette or ciabatta
- A small mixed leaf salad with a lemon-olive oil dressing
- Yogurt-mint dip or herb quark
Nutritional values per portion
Calories: 650kcalCarbohydrates: 65gProtein: 20gFat: 25g
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