Peppers with Coucous-Chickpea Pilaf

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Peppers with Coucous-Chickpea Pilaf

 

You'll find couscous instead of rice stuffed inside these sweet

peppers.

Couscous, a ground semolina grain in the shape of very small beads,

can be found in the rice or pasta section of your supermarket

or at speciality stores.

 

Makes 4 servings

 

4 medium green or red sweet peppers

1 1/4 cup reduced-sodium vegetable broth

1 15-ounce can garbanzo beans, rinsed and drained

1/4 cup chopped onion

1 large clove garlic, minced

1 teaspoon ground cumin

1 teaspoon toasted sesame oil

1 cup couscous

1 cup reduced-sodium, reduced-fat meatless spaghetti sauce

 

Fill a large saucepan half full of water. Bring to boiling.

Meanwhile, cut about 1-inch off the top of each pepper. Discard

seeds and membranes. Finely chop the pepper tops (you should have

about 3/4 cup). Add pepper shells to boiling water; cook for 5

minutes. Drain on paper towels. (If desired, peppers can be micro-

cooked. Place peppers, cut side down in a 2-quart square microwave-

safe baking dish. Cover dish with microwave-safe plastic wrap.

Cook on 100% power (high) for 5 to 7 minutes or till crisp-tender,

turning dish once.) In a medium saucepan combine vegetable broth,

garbanzo beans, onion, garlic, cumin, sesame oil, and chopped

pepper. Bring to boiling; reduce heat. Simmer for 2 minutes. Stir

in couscous. Remove from heat; cover and let stand for 5 minutes.

Place drained peppers in a 2-quart square baking dish. Fluff

couscous mixture with a fork. Fill peppers with couscous mixture.

Spoon any remaining couscous mixture into the dish around the peppers.

Bake at 375 degree oven about 15 minutes or till heated through. (Or,

cover with vented plastic wrap. Micro-cook on high for 2 to 3

minutes or till heated through, turning dish once. Meanwhile, in a

small saucepan heat the spaghetti sauce. To serve, spoon sauce over

stuffed peppers.

 

SERVING SIZE: 1 Pepper