Stuffed Bell Peppers with Couscous, Beans and Kale – High-Fiber Dinner

Bell peppers are a perfect vessel for hearty, flavorful fillings and this recipe takes full advantage. We combine tender pearl couscous with Italian-seasoned cannellini beans, sautéed kale and fresh tomatoes for a stuffing that’s both nutritious and delicious. Once baked, the peppers are topped with a garlicky hummus sauce that adds a creamy finish.

This dish is packed with fiber-19 grams per serving-to help keep you satisfied and support healthy digestion. It’s a wonderful weeknight dinner that comes together quickly and delivers big on taste.

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Ingredients

2 unit Veggie Stock ConcentrateView ingredient guideLike ingredientDislike ingredient

10 ounce Chopped Chicken BreastView ingredient guideLike ingredientDislike ingredient

4 tablespoon HummusView ingredient guideLike ingredientDislike ingredient

1 unit Cannellini BeansView ingredient guideLike ingredientDislike ingredient

4 ounce KaleView ingredient guideLike ingredientDislike ingredient

1 unit LemonView ingredient guideLike ingredientDislike ingredient

0.5 tablespoon Italian SeasoningView ingredient guideLike ingredientDislike ingredient

1 unit TomatoView ingredient guideLike ingredientDislike ingredient

2 unit ScallionsView ingredient guideLike ingredientDislike ingredient

2 unit Bell PepperView ingredient guideLike ingredientDislike ingredient

1 teaspoon Garlic PowderView ingredient guideLike ingredientDislike ingredient

0.75 cup Israeli CouscousView ingredient guideLike ingredientDislike ingredient

4 teaspoon (tsp) Olive OilView ingredient guideLike ingredientDislike ingredient

1 tablespoon (tbsp) Cooking OilView ingredient guideLike ingredientDislike ingredient

teaspoon (tsp) SaltView ingredient guideLike ingredientDislike ingredient

teaspoon (tsp) Black PepperView ingredient guideLike ingredientDislike ingredient

Instructions

1. Adjust rack to top position and preheat oven to 425°F. Wash and dry produce. Halve bell peppers lengthwise; remove stems and seeds. Trim and thinly slice scallions, separating whites from greens. Remove and discard any large stems from kale; chop into bite-size pieces. Quarter lemon. Drain and rinse beans. Dice tomato into ½-inch pieces.
2. Place pepper halves on a baking sheet and rub all over with a drizzle of oil. Season with salt and pepper, then arrange cut sides down. Roast on top rack until browned and softened, 15-18 minutes.
3. Meanwhile, heat a drizzle of oil in a small pot over medium-high heat. Add scallion whites, ½ tsp Italian Seasoning (1 tsp for 4 servings) and a big pinch of salt. Cook, stirring, until fragrant, 2-3 minutes. Add couscous, half the stock concentrates and 1 cup water (2 cups for 4). Bring to a boil, then cover and reduce heat to low. Cook until couscous is tender, 6-8 minutes. Keep covered off heat until ready to use in Step 5.
4. While couscous cooks, in a small bowl, combine hummus, 1 TBSP olive oil (2 TBSP for 4 servings) and ¼ tsp garlic powder (½ tsp for 4). Stir in water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper.
5. Heat a drizzle of oil in a large pan over medium heat. Add kale, remaining garlic powder, 1 tsp Italian Seasoning (2 tsp for 4 servings), juice from one lemon wedge (two wedges for 4), a splash of water, salt and pepper. Cook, stirring and adding more splashes of water as needed, until kale is tender and water has evaporated, 5-7 minutes. Stir in beans, tomato, couscous, remaining stock concentrate and a drizzle of olive oil; cook, stirring, until warmed through, 1-2 minutes. Remove pan from heat; taste and season with salt and pepper.
6. Once peppers are done roasting, remove sheet from oven. Carefully stuff with half the filling. Divide remaining filling between plates; top with stuffed peppers. Drizzle with creamy hummus and sprinkle with scallion greens. Serve with any remaining lemon wedges on the side.

Recipe Tips

FAQ

Can I use a different type of beans?

Yes, you can substitute cannellini beans with chickpeas or great northern beans.

Can I make this dish vegetarian?

Absolutely! This recipe is already vegetarian if you omit the chicken. The chicken is optional and can be left out without affecting the overall dish.

How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.