These wholesome Couscous Stuffed Peppers are prepared with sweet Italian sausage and are easy to prepare in about 45 minutes.
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, these stuffed peppers are a great option.
Couscous is 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.
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.
Wholesome Rainbow Couscous Stuffed Peppers
- 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.