STUFFED CAPSICUMS

LIGHT MEAL – STUFFED CAPSICUMS

PREP: 10 min

COOK: 60 min

TOTAL: 70 min

SERVES: 4

INGREDIENTS

• Olive oil spray

• 4 large red/green/yellow capsicum

• ¼ cup extra virgin olive oil

• 1 large brown onion, finely chopped

• 2 garlic cloves, crushed

• 300g mashed beans (kidney or black)

• 1 tbsp oregano leaves

• ½ cup fresh flat-leaf parsley, roughly chopped

• ½ cup fresh mint leaves, roughly chopped

• 400g can chopped tomatoes

• 1 ½ to 2 cups cauliflower rice

• Optional salad leaves, to serve

METHOD

1.     Preheat oven 180⁰C. Slice tops from each capsicum but keep the tops. Scoop out and discard the seeds and membranes. Stand capsicums in a baking paper-lined roasting pan.

2.     Lightly spray a non-stick frying pan and heat at medium-high heat. Add chopped onion. Stir for 5 min until softened and translucent. Add garlic and cook until fragrant.

3.     Add mashed beans, stirring the pan to break it up, and cook for 5 min or until browned.

4.     Add herbs, tomato, and cauliflower rice with ¼ cup cold water. Season with salt and pepper to desired taste, then bring to a simmer.

5.     Once simmering, reduce heat to low, and continuing simmering until sauce thickens. Remove from the heat.

6.     Divide the stuffing mixture evenly between the capsicums. Place the reserved tops on each of the stuffed capsicums. Spray with olive oil.

7.     Bake for 45 min or until capsicums have softened and the skins are blistered.

8.     Serve hot and enjoy!

NUTRITION INFORMATION

ENERGY: 336 kcal (1402 kJ)

PROTEIN: 9.6 g

TOTAL CARBS:  27.8 g

SUGARS: 10.2 g

FIBRE: 9.4 g

TOTAL FAT: 21.1 g

SATURATED FAT: 3.0 g

SODIUM: 149 mg

CALCIUM: 110 mg

IRON: 2.7 mg

DELIGHTFUL “DID-YOU-KNOWS”

Capsicum – Traffic Lights with Nutritional Benefits

*       A good source of Vitamin C, Vitamin B6, folate, Vitamin A (in the form of carotenoids), and antioxidants (lutein, zeaxanthin, flavonoids).

*       Red and yellow varieties are sweeter in flavour, and richer in Vitamin C and carotenoids, whilst green ones are less sweet, making them good in savoury dishes.

Tomatoes – A Hidden Gem of Vitamin A

*       An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.

*       Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.

*       Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.

Beans – Legumes to Level Blood Sugars

*       Packed with both plant-based protein and soluble and insoluble fibre (prebiotics). This combination promotes satiety, stabilises blood sugar levels, and supports the growth of beneficial gut bacteria and thus, a healthier gut.

*       Are complex carbohydrates, which provide slow-releasing energy to prevent blood sugar spikes and stabilise

*       Rich in iron, which supports oxygen transport in the blood, and magnesium, which is essential for muscle function, nerve signalling, and energy production.

Cauliflower – The Low-Carb “Carb” Alternative

*       Naturally low-carbohydrate, high-fibre vegetable, making it an excellent alternative to starchy vegetables such as potatoes.

*       Fibre supports healthy digestion, helps regulate bowel movements, and contributes to feelings of fullness without the extra calories.

*       Rich in Vitamin C which supports immune function and collagen production, and Vitamin K, which plays a role in blood clotting and bone health.

*       Both cauliflower and broccoli uniquely provide glucosinolates and other phytonutrients, which have anti-inflammatory and anti-cancer properties.

Onion – Potent Aromatics

*       Contributes antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.

*       Onion provides soluble fibre and quercetin, which is an antioxidant linked to heart and immune health.

Olive Oil – Healthy Fats that Love You Back!

*       Has a better fat profile compared to butter - lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.

Source of Vitamin E - a powerful antioxidant that aids skin and immune health.