Stuffed Capsicums

simple stuffed capsicums
3.5 serves of whole grain
Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

Serves: 4

Preparation time: 15 minutes

Cooking time: 45 minutes


  • 4 large red or yellow capsicums
  • 1 tablespoon olive oil
  • 2 zucchinis, grated
  • 2 carrots, grated
  • 2 cloves garlic, chopped
  • 500ml chicken or vegetable stock
  • 1 can chickpeas, rinsed
  • 500g brown rice
  • 2 tablespoon toasted pine nuts
  • 150g feta or goats cheese, crumbled


  1. Preheat oven to 180oC.
  2. Cut the top off each capsicum and remove the seeds.  Place capsicums in a baking dish.
  3. Heat a large non-stick frying pan with 1 tablespoon olive oil and saute the zucchini and carrots for a few minutes until golden. Add the garlic, stock, chickpeas, rice and nuts and bring to the boil, cooking as per packet instructions for the brown rice.
  4. Spoon the cooked mixture into the capsicums and divide the feta between each. Pour 1 cm water in the base of the dish then cover with foil and bake for 10 minutes. Then place the capsicum lid on top and cook for a further 10 minutes, or until the capsicums are tender.
  5. Serve with a large side salad.


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