Tuna, Feta & Olive Stuffed Peppers

May 9, 2018

Oh I do enjoy a good stuffed pepper. Quick and easy to make, these Tuna, Feta & Olive Stuffed Peppers are packed with protein-rich tuna and feta cheese, olives, cherry tomatoes, balsamic onions and giant couscous (or normal sized couscous if you can't find the giant stuff). If you don't like couscous or are unable to eat it due to dietary requirements, you could always use rice, quinoa or even orzo instead to stuff your peppers. 

 

 

Utensils: Roasting tin / baking tray / skillet pan, small oven dish, saucepan, chopping board, knife, large mixing bowl. 

 

Top Tip: These stuffed peppers make a tasty dinner served with a side salad and some bought coleslaw, or homemade slaw if you have the time. When I make slaw I tend to grate or finely chop white onion, carrot and red or white cabbage and mix them together with the juice of a lemon, a dash of cider vinegar and a big dollop of mayonnaise or plain yoghurt if you want to be a little healthier, and some mustard, salt and pepper.

INGREDIENTS

 

Feta, Olive & Tuna Stuffed Peppers

4-5 large bell peppers

1 red onion, diced

2-3 cloves of garlic, finely diced

8 cherry tomatoes, quartered

2 tablespoons balsamic vinegar

1 teaspoon dried oregano

100g giant couscous (or you could use normal couscous, rice or quinoa instead)

2 cans (about 160g per can) tuna chunks, drained

100g green olives, quartered

200g feta cheese, cut into small cubes

Olive oil, salt and pepper 

 

Serves: 4-5 (if you only have 4 peppers to stuff, you can reserve any remaining filling to freeze, eat on its own or to use as a base for another salad for another lunch or dinner).

METHOD

 

1. Preheat the oven to 200°C (180°C fan). Slice the tops off the bell peppers and remove the seeds from inside. Place the peppers and their tops in a roasting tin / baking tray / skillet pan, drizzle with olive oil and season with salt and pepper. Place the peppers in the oven and roast for 25 minutes. 

 

2. Dice the onion and garlic, and quarter the cherry tomatoes. Place the onion, garlic and tomatoes in a small oven dish together with 1 tablespoon of olive oil, 2 tablespoons of balsamic vinegar, 1 teaspoon of dried oregano, salt and pepper. Place in the oven alongside the peppers and roast for 20 minutes. Check and give a quick stir at 10 minutes to ensure the onion and garlic don't burn. 

 

3. Place the giant couscous in a small saucepan and cover with water. Bring the pan to the boil and boil the giant couscous for 6-8 minutes until soft and translucent. If using normal couscous, rice or quinoa, prepare according to packet instructions.

 

4. While the couscous is boiling, quarter the olives, chop the feta into small cubes and drain the cans of tuna. Place the olives, feta and tuna into a large mixing bowl and season well with salt and pepper.

 

5. Once the onions, garlic and tomatoes have roasted for 20 minutes remove from from the oven and pour them into the mixing bowl alongside the olives, feta and tuna. When the couscous is cooked, drain the saucepan and add the couscous to the mixing bowl. Mix the filling thoroughly to make sure the ingredients are evenly dispersed.

 

6. Once the peppers have roasted for 25 minutes remove them from the oven and stuff each pepper with your prepared mixture (I chose not to do this but you could top each stuffed pepper with a little grated cheese, such as Cheddar or Parmesan, if you wanted).

 

7. Once stuffed, place the tops back on to the peppers and return to the oven for 10-15 minutes before serving. Serving suggestion: while the peppers are completing their final roast in the oven whip up a side salad and some homemade slaw if you have time (see Top Tip above for more guidance on slaw). 

 

Storage: If you have any leftover peppers or filling, store them in an airtight container in the fridge for up to 3 days and re-heat them in the microwave or oven for a tasty weekend or work lunch. You could also freeze any leftover peppers or filling for up to 3 months. Make sure to fully cool the peppers before wrapping them tightly in tin foil and cling film and placing in the freezer. Be aware that defrosted peppers might be a little softer than when eaten from fresh. 

 

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