Peppers Stuffed with Couscous
peppers stuffed with couscous - Crisp vegetables with grain filling
Nutritional values
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 219 mg | (231 %) | ||
| Potassium | 1,001 mg | (25 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 15 mg |
Ingredients
- Ingredients
- 4 Tbsps raisins
- 100 grams green Peas (frozen)
- 2 stalks mint
- 2 stalks cilantro
- 80 grams Yogurt (low-fat)
- 120 grams Crème fraiche
- salt
- peppers
- 1 splash lemon juice
- 450 milliliters Vegetable broth
- 200 grams Couscous
- 1 tsp olive oil
- 4 Red Bell pepper
- 50 grams Cashews
- 1 tsp Garam Masala
- 100 milliliters Soy creamer
- 50 milliliters dry white wine
Preparation steps
Soak raisins in lukewarm water. Thaw peas. Rinse mint and cilantro, shake dry and pluck off leaves, chop.
Combine yogurt with sour cream and herbs, season with salt, pepper and 1 squeeze of lemon juice.
Bring broth to a boil. Place couscous in a bowl and add 300 ml (approximately 1 1/4 cup) of vegetable broth and let soak for about 10 minutes. Loosen with a fork.
Grease baking dish with oil. Rinse and halve peppers, remove seeds and ribs, arrange in a dish.
Toast cashews in a dry pan until golden yellow, remove from pan and let cool. Combine with couscous, well drained raisins and peas, season with salt and garam masala.
Fill pepper halves with couscous mixture and dot with yogurt. Mix soy cream with wine and remaining broth, season with salt and pepper. Add to the dish and bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F) for about 20-25 minutes. Remove from oven and serve.
