Stuffed peppers frequently come in one of two forms: cheesy appetizers or meaty entrees. This version is a compromise between the two.
The meatless main dish combines beans and couscous with spicy, ground chile pepper and a little cheese for a hearty, filling dinner.
This is one of those recipes that take a little time to assemble, but it isn't fussy or complicated. What I like best about it is that I usually have all of the ingredients on hand, the exception being pumpkin seed butter.
I found roasted pumpkin seeds in the bulk foods section at Kroger and turned them into butter using a heavy-duty food processor. And while the spread gives the filling for these stuffed peppers an additional layer of flavor (and nutrient boost), it isn't crucial to the dish. You could easily substitute sunflower seed butter or simply skip it.
Couscous and Bean Stuffed Peppers
2/3 cup whole-wheat couscous (see note)
3/4 cup vegetable broth or water
Salt
4 teaspoons olive oil, divided use
1/2 red onion, finely diced
1 (15- to 16-ounce) can pinto or kidney beans, drained
1/2 cup pureed fire-roasted tomatoes OR fire-roasted tomato pizza sauce
2 tablespoons pumpkin seed butter (recipe follows)
1/2 teaspoon ground ancho or Aleppo chile pepper
1 teaspoon hot sauce, or to taste
1/4 teaspoon ground cumin, or to taste
1 cup shredded mozzarella or vegan cheese, divided use, optional
2 or 3 large red or yellow bell peppers
Heat oven to 350 degrees.
In a small saucepan, combine the couscous, broth or water, a pinch of salt and 2 teaspoons of the olive oil. Bring to a boil. Cover and remove from heat. Let stand 5 minutes.
Meanwhile, in a large skillet over medium heat, saute the onion in the remaining olive oil until softened. Stir in the beans, tomatoes, pumpkin seed butter, ground chile pepper, hot sauce and cumin. Cook, stirring until beans are heated through.
Fluff the couscous with a fork and add it, along with half of the cheese (if using) to the bean mixture. Season to taste with salt, hot sauce and cumin.
Using a paring knife, remove the stem, core, seeds and thick membrane from the bell peppers. Spoon bean-couscous mixture into peppers. Place peppers, upright, in a shallow baking dish. Cover peppers and pan with foil and bake 30 minutes or until peppers are tender. Remove foil, sprinkle peppers with the remaining cheese and bake 5 to 8 minutes more or until cheese is melted and beginning to bubble.
Makes 2 to 3 servings.
Note: Substitute quinoa or rice for a gluten-free version. You will need about 11/2 to 2 cups cooked.
Recipe inspired by The Nut Butter Cookbook: 100 Delicious Vegan Recipes Made Better With Nut Butter by Robin Robertson
This process works for any nut or seeds.
Homemade Pumpkin Seed Butter
1 cup roasted, hulled pumpkin seeds
1 teaspoon neutral-flavored vegetable oil
Pinch salt, or to taste
In a food processor, combine the seeds, oil and salt and process until mixture is completely smooth, stopping to scrape down the sides of the food processor occasionally, about 10 minutes total.
Makes about 1/2 cup.
Food on 10/08/2014