Explore the colors of the rainbow with this low-sodium, high-fiber, healthy delicious dinner. My Wholesome Rainbow Couscous Stuffed Peppers are on the menu today!
What I love about this recipe is that it can be assembled ahead of time and popped into the oven for any quick and easy dinner. Sweet bell peppers hold a filling that's nutritious, low in sodium and full of heart healthy grains. Oh, and did I mention it's delicious!
Exploring healthy whole grains is a great New Year's resolution. If your goal for the new year is to include more healthy food choices, the #Foodiemamas are here to help you.
This month we're showcasing couscous. It's a healthy whole grain wheat made from semolina that has been rolled into tiny bead-like pellets. Delicious in salads, soups or as a side dish, it's nutty, light and fluffy. Be sure to scroll all the way down for all the recipes contributed by the #Foodiemamas blogger group. Click on each individual photo to be taken to that recipe.
Couscous comes in several varieties, the most popular being Moroccan, Israeli and Lebanese. My recipe uses Israeli or pearl couscous as it's also known.
My stuffed peppers recipe uses sweet Italian sausage. While pork is considered lower in sodium than turkey or chicken it is higher in fat. Feel free to sub out the pork sausage for chicken or turkey sausage. It's just as delicious.
I used regular-sized bell peppers for this recipe but using mini rainbow peppers would also work well to serve as an appetizer or for a party.
Be sure to check out more great couscous recipes from Home & Plate.
Wholesome Rainbow Couscous Stuffed Peppers
Serves 6. Total time: 45 minutes. Printable Recipe
- 1 tablespoon olive oil
- 1/2 cup onion, chopped
- 2 cloves garlic, minced
- Fresh cracked pepper
- 3 sweet bell peppers, sliced lengthwise, ribs and seeds removed
- 3/4 cup pearl couscous
- 1 pound sweet Italian sausage
- 1 14-ounce can fire roasted tomatoes
- 1 cup water
- 1 cup shredded mozzarella cheese
Preheat the oven to 400°F.
Over medium heat sauté the onion in olive oil for about 5 minutes. Add the garlic and the sweet Italian sausage and cook until the sausage has browned. Add the fire roasted tomatoes, one cup of water and the pearl couscous and stir to incorporate. Season with fresh cracked pepper. Cover the pot and simmer for 5 minutes.
Fill the pepper halves generously with the couscous mixture. Arrange the peppers in a baking dish and add 1/2 cup water to the bottom of the dish. Cover tightly with aluminum foil. Bake the peppers for 30 minutes.
Remove the foil and sprinkle mozzarella cheese over each pepper and return to the oven. Bake for 5 to 10 minutes more or until the cheese has melted and the peppers are tender.
Delicious Couscous Recipes from the #Foodiemamas
Click on each individual photo to be taken to that recipe.