HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature.
Provided by Food Network Kitchen
Categories main-dish
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 375 degrees F.
- Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
- Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
- To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
- Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
- Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
VEGETABLE COUSCOUS
Looking for a different way to serve vegetables? These tiny pasta granules act like a magnet, pulling together the flavors of the chicken broth and vitamin-rich veggies. Carrots, celery, peppers and zucchini add fresh crunch and bright color.
Provided by Taste of Home
Categories Side Dishes
Time 30m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a large skillet, saute the carrots, celery, onion and peppers in oil for 5-6 minutes or until vegetables are crisp-tender. Add the next five ingredients. , Stir in couscous. Add broth; bring to a boil. Cover and remove from the heat; let stand for 5-8 minutes. Fluff with a fork and serve immediately.
Nutrition Facts : Calories 272 calories, Fat 8g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 513mg sodium, Carbohydrate 43g carbohydrate (0 sugars, Fiber 4g fiber), Protein 8g protein. Diabetic Exchanges
CITRUS COUSCOUS CUPS
Provided by Giada De Laurentiis
Categories appetizer
Time 1h5m
Yield 24 salad cups
Number Of Ingredients 17
Steps:
- Cook's Note: To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees F oven for 6 to 8 minutes until lightly toasted. Cool completely before using.
- Special equipment: 24-count nonstick mini-muffin pan; 2 1/2-inch round cookie cutter
- For the pastry cups: Place an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a 24-count nonstick mini-muffin pan with vegetable oil cooking spray. Unroll the pie crusts on a lightly floured work surface. Using a 2 1/2-inch round cookie cutter, cut 12 circles of dough from each crust. Press the dough into the prepared muffin cups. Bake until light golden, 10 minutes. Cool completely before filling, 15 minutes.
- For the salad: Bring the broth, orange zest, orange juice and cumin to a boil in a small saucepan over medium-high heat. Stir in the couscous and remove the pan from the heat. Cover the pan until the liquid had been absorbed and the couscous is tender, 5 to 6 minutes. Fluff the couscous and break up any lumps, using a fork. Toss together the couscous, mandarin oranges, almonds and parsley in a medium bowl. Season with salt and pepper.
- For the dressing: Whisk together the oil, orange juice, vinegar, salt and pepper in a small bowl until smooth.
- To assemble: Pour the dressing over the salad and toss until coated. Spoon the mixture into the cooled pastry cups and serve.
COUSCOUS-STUFFED PEPPERS WITH BASIL SAUCE
Provided by Giada De Laurentiis
Categories side-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 22
Steps:
- Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F.
- Filling: In a medium saucepan, bring the chicken broth and cumin to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pan until the couscous is tender and all of the liquid has been absorbed, about 5 to 6 minutes. Put the couscous in a large bowl and add the beans, currants, spinach, feta and 1/4 cup olive oil. Season with salt and pepper, to taste. Stir until all the ingredients are combined.
- Slice the tops off the peppers and remove all the ribs and seeds. If necessary, cut a very thin slice from the base to help the peppers stand up. Stuff the peppers with the filling and drizzle the tops with olive oil. Put the peppers in an 8 by 8-inch square baking dish. Fill the baking dish with 3/4-inch hot water and bake until the filling is golden and the peppers are cooked through, about 55 to 60 minutes. Cooks
- Sauce: In a blender, combine the basil, creme fraiche, olive oil, water, garlic, lemon juice, sugar, salt, and pepper. Blend until smooth. Adjust the seasoning with salt and pepper, to taste.
- Remove the peppers from the oven and arrange on serving plates. Spoon the sauce around the peppers and serve.
TUNISIAN GRILLED PEPPERS AND TOMATOES WITH COUSCOUS
This spicy, juicy meal, perfect for the summer, is one of a variety of Tunisian grilled salads. The couscous can be served warm or at room temperature. This makes a heavenly summer meal. Reconstitute some couscous and top with this spicy, juicy mix of grilled pepper and tomato salad. You can serve the couscous warm or at room temperature. The pepper salad is typical of Tunisian grilled salads (mechwya), of which there are many versions (eggplant can be included in the mix). In Tunisia, a spice mix called tabil would be used to season the peppers. I keep the mix on hand, without the dried garlic, but here I've given you a mix of spices to use. You can substitute tabil if you have some; the mix will be a little hotter because there is cayenne in the tabil.
Provided by Martha Rose Shulman
Categories main course
Time 45m
Yield Serves 6
Number Of Ingredients 13
Steps:
- Grill peppers over a hot grill or a gas flame, or under a broiler, until charred. Place in a bowl and cover with a plate or with plastic. Allow to cool.
- Grill tomatoes over a hot grill or under a broiler for about 3 minutes, until skins split and char. If tomatoes are large, turn over and grill on the other side. Small tomatoes needn't be turned. You do not want to cook them until they're overly soft. Remove from heat, place in a bowl and allow to cool until you can handle them.
- When peppers are cool enough, stem and peel. Holding them over the bowl to catch juices, seed and cut in 2-inch long strips. Transfer to another bowl and strain in juices. Peel, core and slice tomatoes. Cut slices into strips and transfer, with juices, to bowl with peppers.
- In a mortar and pestle, purée garlic with a generous pinch of salt. Add caraway, coriander and cayenne if using. Work in the lemon juice and olive oil and toss with vegetables. Add half the parsley and toss together. Taste and adjust seasoning.
- Warm couscous if desired and divide among plates or wide bowls. Spoon on pepper and tomato salad with juices in bowl. Sprinkle more parsley on top and serve.
Nutrition Facts : @context http, Calories 249, UnsaturatedFat 6 grams, Carbohydrate 41 grams, Fat 7 grams, Fiber 5 grams, Protein 6 grams, SaturatedFat 1 gram, Sodium 479 milligrams, Sugar 9 grams
COUSCOUS WITH RED PEPPERS
Steps:
- Heat 1 tablespoon of the oil in a saucepan. Add the red pepper, onion, garlic, cumin, salt and pepper. Cook over medium heat until wilted, but do not brown.
- Add the lemon juice and water and bring to a boil. Add the couscous and blend well. Cover tightly and remove from the heat. Let stand 5 minutes.
- Add the remaining oil and parsley. Stir with a fork to blend and separate the grains. Serve immediately.
Nutrition Facts : @context http, Calories 240, UnsaturatedFat 6 grams, Carbohydrate 37 grams, Fat 7 grams, Fiber 3 grams, Protein 6 grams, SaturatedFat 1 gram, Sodium 361 milligrams, Sugar 2 grams
STUFFED YELLOW PEPPERS WITH ISRAELI COUSCOUS AND PESTO
The large spherical couscous that we know as Israeli couscous actually has its origins in North Africa, where it is called muhamma. In Middle Eastern markets, you may find it labeled maghribiyya.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 1h15m
Yield Serves six
Number Of Ingredients 10
Steps:
- Heat one tablespoon of the olive oil over medium-high heat in a medium saucepan. Add the couscous. Stir until the couscous begins to color and smell toasty. Add 2 cups water and salt to taste. Bring to a boil. Reduce the heat, cover and simmer 15 minutes or until the couscous is tender. Drain.
- Turn on a blender or a food processor fitted with the steel blade. Drop in the garlic. When it is chopped and adhering to the sides of the blender jar or food processor bowl, stop the machine and scrape down the sides. Add the basil leaves and salt to taste. Turn on the machine, and add the remaining olive oil. Process until smooth. Add the cheese, and blend until incorporated.
- Preheat the oven to 350 degrees. Oil a lidded casserole large enough to accommodate all of the peppers. Combine the couscous and pesto. Stir together. Taste and adjust seasonings, adding salt and pepper to taste. Fill the halved peppers with this mixture, and arrange in the casserole. Pour the tomato sauce or purée into the dish. Cover and bake 45 minutes to an hour until the peppers are soft but still hold their shape. Remove from the heat, and serve hot or at room temperature, with some of the tomato sauce spooned over the top. Garnish with basil leaves.
Nutrition Facts : @context http, Calories 281, UnsaturatedFat 10 grams, Carbohydrate 35 grams, Fat 13 grams, Fiber 4 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 521 milligrams, Sugar 4 grams
COUSCOUS-STUFFED PEPPERS
I created this recipe when I was living in France, where they use a lot of couscous. Since I love peppers I started experimenting with different combinations and found that there really is no bad combination. You can use any vegetables and even throw in some cooked meat, if you have some that needs to be used up.
Yield serves 4
Number Of Ingredients 8
Steps:
- Preheat the oven to 375°F.
- Bring the water to a boil in a small saucepan and stir in the couscous. Remove from the heat and let stand for 5 minutes.
- Peel the onion and cut into 1/2-inch pieces. Cut the ends of the stems off the mushrooms and thinly slice. Peel the carrot and cut into 1/4-inch cubes.
- Generously coat a sauté pan with cooking spray and add the onion, mushrooms, and carrot. Cook over medium heat, stirring frequently, for 10 minutes, or until the mushrooms are soft. Remove from the heat, add the couscous and peas, and stir until combined. Season with salt and pepper.
- Cut the tops off of the peppers and remove and discard the seeds. Place the peppers in a baking pan, trimming the bottoms, if necessary, to make them stand up. Fill the peppers with the couscous mixture and cover the pan with aluminum foil. Bake for 30 to 40 minutes, until the peppers are soft. Remove from the oven and serve immediately.
- At first glance mushrooms seem rather insignificant nutritionally. In fact, the only numbers on the nutrition labels that aren't zeros are 20 calories and 3 grams of carbs. But, if you dig a little further you will find that they are actually an excellent source of selenium, a mineral that works closely with vitamin E to produce antioxidants that can decrease the risk of cancer and other diseases of aging. They also contain a significant amount of potassium, which helps maintain normal heart rhythm, fluid balance, muscle, and nerve function. And all this time I just thought they tasted good.
GIANT COUSCOUS CAKE WITH ROASTED PEPPER SAUCE
This savory cake is very versatile in that you could substitute the couscous with other cooked grains, or make use of whatever herbs, cheeses or spices you have on hand. The options to make this cake your own are endless; leftover cooked barley or maftoul, Parmesan and Gruyère, dill or tarragon, toasted cumin or fennel seeds would all work well. Serve with a big green salad for a complete meal.
Provided by Yotam Ottolenghi
Categories brunch, dinner, lunch, grains and rice, vegetables, main course
Time 1h
Yield 4 servings
Number Of Ingredients 21
Steps:
- Heat the oven to 425 degrees Fahrenheit/220 degrees Celsius.
- Prepare the pepper sauce: Add the bell peppers and tomato to a baking sheet (tray) and toss with 1 tablespoon oil, 1/4 teaspoon salt and a good grind of pepper. Drizzle the garlic heads with a little oil, wrap tightly in foil and place them to one side of the baking sheet. Roast for 35 minutes or until the pepper skins are well charred and the garlic has softened.
- When cool enough to handle, peel and discard the pepper and tomato skins. (Don't worry if you can't remove all the skin.) Add the peeled vegetables to a food processor. Squeeze the garlic cloves out of their papery skins (discarding the skins) and add them to the blender along with the vinegar, maple syrup, 1/4 teaspoon salt and a good grind of pepper. Blitz for a few seconds, then, with the machine running, slowly drizzle in the remaining 3 tablespoons oil until incorporated and the sauce is smooth. Set aside pepper sauce.
- Meanwhile, prepare the couscous cake: Add the couscous, 1/2 teaspoon salt and boiling water to a medium saucepan over medium-high heat. Bring to a simmer, then cover with a lid and turn the heat to medium-low. Cook for 10 minutes, then set aside to cool.
- Place a large nonstick skillet over high heat. Toss the scallions (spring onions) with 1/2 tablespoon oil, then add to the pan and fry until softened and charred, turning halfway through, about 4 minutes. Set the scallions aside.
- Turn the heat down to medium-high, then add another 1/2 tablespoon oil and the spinach to the pan. Cook until wilted, about 90 seconds, then transfer to a large bowl. Roughly chop the scallions and add two-thirds to the bowl with the spinach. Add the couscous, yogurt, both cheeses, flour, eggs, garlic, coriander, basil, 1/2 teaspoon salt and a good grind of pepper to the bowl and mix everything to combine.
- Wipe out the skillet and heat 5 tablespoons oil over medium-high. Once hot, add the couscous mixture, and use a spoon to evenly distribute and smooth out the top. Turn the heat down to medium-low and cook for 20 minutes; the edges will be golden, the cake will start to set in the center and you should be able to loosen the cake from the base.
- Use a spatula to gently separate the cake from the sides of the pan, running it under the cake as well to try to loosen it from the bottom. Remove the pan from the heat and, very gently, invert the whole thing onto a large plate. Return the pan to the heat and slide the cake back into it, crispy-side up, to brown the other side. Cook for 8 minutes over medium heat, then transfer the cake to a large wooden board or serving platter.
- In a small bowl, combine the remaining scallions with the extra basil leaves and the remaining 1 tablespoon oil. Sprinkle the cake all over with the extra pecorino and top with the scallion mixture. Serve with the pepper sauce in a bowl alongside.
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4.8/5 (44)Calories 202 per servingCategory Side
- Put 1 cup of broth (or water) in a sauce pan. Add a small drizzle of extra virgin olive oil and a pinch of kosher salt. Bring water to a boil.
- This is an optional step but can really make a difference in imparting flavor. Heat a little bit of extra virgin olive oil (about 1 to 2 tablespoon) in a non-stick skillet. Add the uncooked couscous and toss around, constantly, using a wooden spoon. You're looking for the couscous to gain a beautiful golden brown color (watch the couscous carefully, this will be quick).u003cimg alt=u0022Toasted couscous in skilletu0022 src=u0022https://www.themediterraneandish.com/wp-content/uploads/2020/04/how-to-cook-couscous-recipe-4.jpgu0022/u003e
- Stir the toasted couscous in the boiling water. Cover the sauce pan and remove from heat or turn the heat off immediately. Let the couscous sit undisturbed for about 10 minutes until it has absorbed all the water. Uncover and fluff with a fork. Taste and adjust salt to your liking.u003cimg alt=u0022Cooked couscous in saucepanu0022 src=u0022https://www.themediterraneandish.com/wp-content/uploads/2020/04/how-to-cook-couscous-recipe-6.jpgu0022/u003e
- You can absolutely serve your couscous plain at this point. Or, feel free to add a little seasoning of your choice and some fresh herbs. I added a pinch of ground cumin, chopped parsley, dill, and green onions. I also added a couple of garlic cloves that have been minced and sauteed in extra virgin olive oil. u003cbr/u003eOnce you add the flavor makers of your choice, give the couscous another toss to combine, and transfer to a serving platter. Enjoy! u003cimg alt=u0022couscous with fresh herbs and scallionsu0022 src=u0022https://www.themediterraneandish.com/wp-content/uploads/2020/04/how-to-cook-couscous-recipe-7.jpgu0022/u003e
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