How to make Vegetarian Stuffed Capsicums.
Ingredients: Serves 2-4
- 2 large capsicums (bell peppers), halved lengthways, seeds and membrane removed
- 300g tinned black beans, drained and rinsed
- 75g low-fat cheddar cheese, grated (optional)
- 150g tinned corn kernels
- 250g tinned crushed tomatoes
- 60g (⅓ cup) quinoa, uncooked
- 180ml salt-reduced vegetable stock
- 1 tbsp olive oil
- 1 small brown onion, finely chopped
- 2 garlic cloves, crushed
- ½ tsp ground cumin
- ½ tsp paprika
- ¼ tsp chilli powder
- lime juice, to taste
- Fresh coriander (cilantro), to garnish
Method:
- Pre-heat the oven to 180°C (340°F) and line a large baking dish with baking paper.
- Bring the quinoa and vegetable stock to the boil in a small saucepan over high heat, stirring occasionally.
- Reduce the heat to low and simmer, covered, for 10–12 minutes or until the liquid has been absorbed and the quinoa is tender.
- To save time, the quinoa can be cooked the night before and stored in an airtight container in the refrigerator.
- Heat the oil in a large saucepan over medium heat.
- Add the onion and cook for 3-4 minutes until the onion is soft and translucent, stirring occasionally.
- Add the garlic, cumin, paprika and chilli powder and cook for 1 minute until fragrant, stirring frequently.
- Add the black beans, corn and crushed tomatoes and cook for 3-4 minutes, stirring occasionally.
- Remove from the heat and set aside to cool slightly.
- Place the black bean mixture, quinoa, lime juice and cheese (if using) in a mixing bowl.
- Season with salt and pepper, if desired, and mix until well combined.
- Spoon the black bean and quinoa mixture into each of the capsicums.
- Place them in the lined baking dish, cover with aluminium foil and bake in the oven for 15-20 minutes.
- Remove the foil and bake for a further 15-20 minutes or until the capsicums are tender and the filling is hot.
- To serve, garnish the stuffed capsicums with coriander (cilantro) or your favourite fresh herbs.
