Vegetarian Stuffed Capsicums

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:

  1. Pre-heat the oven to 180°C (340°F) and line a large baking dish with baking paper.
  2. Bring the quinoa and vegetable stock to the boil in a small saucepan over high heat, stirring occasionally.
  3. Reduce the heat to low and simmer, covered, for 10–12 minutes or until the liquid has been absorbed and the quinoa is tender.
  4. To save time, the quinoa can be cooked the night before and stored in an airtight container in the refrigerator.
  5. Heat the oil in a large saucepan over medium heat.
  6. Add the onion and cook for 3-4 minutes until the onion is soft and translucent, stirring occasionally.
  7. Add the garlic, cumin, paprika and chilli powder and cook for 1 minute until fragrant, stirring frequently.
  8. Add the black beans, corn and crushed tomatoes and cook for 3-4 minutes, stirring occasionally.
  9. Remove from the heat and set aside to cool slightly.
  10. Place the black bean mixture, quinoa, lime juice and cheese (if using) in a mixing bowl.
  11. Season with salt and pepper, if desired, and mix until well combined.
  12. Spoon the black bean and quinoa mixture into each of the capsicums.
  13. Place them in the lined baking dish, cover with aluminium foil and bake in the oven for 15-20 minutes.
  14. Remove the foil and bake for a further 15-20 minutes or until the capsicums are tender and the filling is hot. 
  15. To serve, garnish the stuffed capsicums with coriander (cilantro) or your favourite fresh herbs.
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