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Name: Roasted Capsicum Medley Stuffed with Tikka Spiced Couscous
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: Indian
Ingredients: 1 sm Red capsicum core,seed &; 300 ml Boiling water; 1 tb Lemon juice; 1 tb Fresh coriander chopped; 1 sm Green capsicum core,seed &; 50 g Sultanas; 125 g Couscous; 1 sm Yellow capsicum core,seed &; 1 tb olive oil; 2 Spring onions finely chopped; Salt and black pepper to taste; 2 tb olive oil

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INGREDIENTS

1 sm Red capsicum ; core,seed &
STUFFING
300 ml Boiling water
1 tb Lemon juice
1 tb Fresh coriander ; chopped
1 sm Green capsicum ; core,seed &
50 g Sultanas
125 g Couscous
1 sm Yellow capsicum ; core,seed &
1 tb olive oil
2 Spring onions ; finely chopped
Salt and black pepper ; to taste
2 tb olive oil

INSTRUCTIONS

Toss the quartered capsicums in olive oil, place on a baking tray and roast in a preheated hot (200C) for 15 to 20 minutes. Cover the couscous with the boiling water and leave to stand for 15 minutes until all the water has been absorbed. Heat the oil and add the curry paste and spring onions. Cook for 2 minutes. Stir in the sultanas, lemon juice, coriander and couscous. Mix thoroughly and season with salt and pepper. Stuff the roasted peppers with the couscous filling. 9 Serve on a bed of baby spinach, garnished with chopped fresh coriander and lemon wedges. Serve hot or cold , with raita dip. NOTES : Serves 4 as a starter. Serves 2 as a main dish. Preparation time: 15 minutes. Cooking time: 20 minutes. Recipe by: Super Food Ideas (Aussie Magazine)

NOTES

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Roasted Capsicum Medley Stuffed with Tikka Spiced Couscous

1 sm Red capsicum core,seed &
 STUFFING
300 ml Boiling water
1 tb Lemon juice
1 tb Fresh coriander chopped
1 sm Green capsicum core,seed &
50 g Sultanas
125 g Couscous
1 sm Yellow capsicum core,seed &
1 tb olive oil
2 Spring onions finely chopped
 Salt and black pepper to taste
2 tb olive oil

Toss the quartered capsicums in olive oil, place on a baking tray and roast  in a preheated hot (200C) for 15 to 20 minutes. Cover the couscous with the  boiling water and leave to stand for 15 minutes until all the water has  been absorbed. Heat the oil and add the curry paste and spring onions. Cook  for 2 minutes. Stir in the sultanas, lemon juice, coriander and couscous.  Mix thoroughly and season with salt and pepper. Stuff the roasted peppers  with the couscous filling. 9 Serve on a bed of baby spinach, garnished with  chopped fresh coriander and lemon wedges. Serve hot or cold , with raita  dip.    NOTES : Serves 4 as a starter.  Serves 2 as a main dish.  Preparation time:  15 minutes.  Cooking time: 20 minutes.    Recipe by: Super Food Ideas (Aussie Magazine)

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Nutrition

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Serving Size: 1 Serving (341g)
Recipe Makes: 2

Calories: 379
Calories from Fat: 52 (14%)

Amt Per Serving		% DV

	Total Fat 5.7g	8 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 3.8g
	Polyunsanturated Fat 0.8g
Cholesterol 0mg		0 %
Sodium 93.3mg		3 %
Potassium 493.5mg		13 %
Total Carbohydrate 74.3g		22 %
	Dietary Fiber 5.2g	21 %
	Sugars, other 69.1g
Protein 9.9g		14 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 379

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