Peppers stuffed with couscous and chickpeas

  • Preparation : 20 minutes

  • Cooking : 30 minutes

  • Yield : 4 peppers


  • 4 large red peppers

  • 1 teaspoon of garlic powder

  • 1 teaspoon of dried parsley

  • 1/2 cup of sodium-reduced vegetable broth

  • 50 grams of nantes carrot, grated

  • 1/4 cup black olives, chopped

  • 4 dried apricots, finely chopped

  • 1/3 cup of fresh basil, packed and finely chopped

  • 1 tablespoon of olive oil

  • 60 grams low-fat feta cheese

The recipe

  • Soak the chickpeas for 8 to 12 hours. After soaking, rinse (do not collect soaking water) and bring to a boil and simmer for about 1-2 hours or until the chickpeas are tender. Drain.

  • Place the rack in the centre of the oven and preheat to 200°C (400°F). Line a baking sheet with a reusable baking mat or parchment paper. Cut the peppers in half vertically and remove the seeds, trimming around the tail with a small knife. Place on baking sheet.

  • In a microwave-safe cup, bring the broth to a boil (about 1 min to 1min 30 sec at maximum power). Put the garlic powder and parsley in the cup and add the couscous. Cover with a plate to keep the heat in. Let it swell for 5 minutes.

  • Meanwhile, in a large bowl, combine chickpeas, carrots, olives, apricots, basil and oil. When the couscous has absorbed all the water, pour into the bowl and mix well. Shell the feta cheese over the bowl and mix again. Spread the stuffing in the cavities of the peppers.

  • Cook 30 minutes or until stuffing begins to brown and peppers have softened.

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