Sweet peppers are filled with fluffy lemon couscous, mixed beans, tomatoes and fresh herbs for a colourful meal that's full of texture. A gentle warmth from the spices and fresh citrus notes make this an easy dish that's bright and delicious.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
6
servings
Roasted peppers
6bell peppers, cut in half through the stalk and deseeded
1tbspvegetable (rapeseed) oil
Stuffing
2tbspvegetable (rapeseed) oil
1onion, finely chopped
4clovesgarlic, finely chopped, grated or crushed
2small red chilli, deseeded and finely chopped
350gcherry tomatoes, halved
180gcouscous
450mlreduced-salt vegetable stock
1x 400 g canbeans of your choice, such as borlotti, cannellini or chickpeas, drained and rinsed
1handfulfresh flat-leaf parsley, roughly chopped
1lemon, juice only
Freshly ground black pepper
To finish
1tbspolive oil
Method
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Preheat the oven to 220°C / 200° Fan / Gas 7 or the air fryer to 200°.
Cook the peppers. Place the pepper halves onto a baking tray or into the air fryer basket in a single layer. Drizzle with the tablespoon of vegetable oil and cook until just beginning to soften.Oven: 15-20 minutesAir fryer:6-8 minutes
Prepare the stuffingHeat the 2 tablespoons oil in a large pan over a medium heat. Add the onion and cook gently for about 8 minutes until softened.
Stir in the garlic and chilli and cook for another 30 seconds until fragrant. Add the tomatoes and cook for a few minutes until the tomatoes begin to soften and release their juices.
Stir in the couscous, then pour over the hot stock. Remove the pan from the heat, cover with a lid and leave for 5 minutes until the couscous has absorbed the liquid and become fluffy.
Fluff the couscous with a fork, then stir through the beans, parsley, lemon juice and a generous grinding of black pepper.
AssembleSpoon the couscous mixture into the softened pepper halves and drizzle over the tablespoon of olive oil. Return the peppers to the oven or air fryer and cook until the peppers are tender and lightly golden around the edges.Oven: 15 minutesAir fryer: 8-10 minutes
Serve warm as a light meal, starter or side dish.
SMART notes & tips
Whatever beans you have available will work well here.
Don't have peppers? The filling is also delicious served with a green salad.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,458 kJ / 347 kcal
17%
Total Fat
11.0 g
16%
Saturated Fat
1.3 g
7%
Sugars
15.0 g
17%
Fibre
9.0 g
30%
Protein
11.0 g
22%
Salt
0.5 g
8%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
6bell peppers, cut in half through the stalk and deseeded
1tbspvegetable (rapeseed) oil
Stuffing
2tbspvegetable (rapeseed) oil
1onion, finely chopped
4clovesgarlic, finely chopped, grated or crushed
2small red chilli, deseeded and finely chopped
350gcherry tomatoes, halved
180gcouscous
450mlreduced-salt vegetable stock
1x 400 g canbeans of your choice, such as borlotti, cannellini or chickpeas, drained and rinsed
1handfulfresh flat-leaf parsley, roughly chopped
1lemon, juice only
Freshly ground black pepper
To finish
1tbspolive oil
1
Preheat the oven to 220°C / 200° Fan / Gas 7 or the air fryer to 200°.
6bell peppers, cut in half through the stalk and deseeded
1tbspvegetable (rapeseed) oil
2
Cook the peppers. Place the pepper halves onto a baking tray or into the air fryer basket in a single layer. Drizzle with the tablespoon of vegetable oil and cook until just beginning to soften.Oven: 15-20 minutesAir fryer:6-8 minutes
2tbspvegetable (rapeseed) oil
1onion, finely chopped
3
Prepare the stuffingHeat the 2 tablespoons oil in a large pan over a medium heat. Add the onion and cook gently for about 8 minutes until softened.
4clovesgarlic, finely chopped, grated or crushed
2small red chilli, deseeded and finely chopped
350gcherry tomatoes, halved
4
Stir in the garlic and chilli and cook for another 30 seconds until fragrant. Add the tomatoes and cook for a few minutes until the tomatoes begin to soften and release their juices.
180gcouscous
450mlreduced-salt vegetable stock
5
Stir in the couscous, then pour over the hot stock. Remove the pan from the heat, cover with a lid and leave for 5 minutes until the couscous has absorbed the liquid and become fluffy.
1x 400 g canbeans of your choice, such as borlotti, cannellini or chickpeas, drained and rinsed
1handfulfresh flat-leaf parsley, roughly chopped
1lemon, juice only
Freshly ground black pepper
6
Fluff the couscous with a fork, then stir through the beans, parsley, lemon juice and a generous grinding of black pepper.
1tbspolive oil
7
AssembleSpoon the couscous mixture into the softened pepper halves and drizzle over the tablespoon of olive oil. Return the peppers to the oven or air fryer and cook until the peppers are tender and lightly golden around the edges.Oven: 15 minutesAir fryer: 8-10 minutes
