Stuffed Red Capsicums

Stuffed Red Capsicums

Prep time 30 mins, Roasting 30mins.  Makes 6 (GF) (V)


Rice/Lupin Mix

  • 1 cup Brown Rice
  • ½ cup Lupin Flakes
  • ¼ tsp salt
  • 3 cups water


  • 6 large red capsicums for stuffing, cored with the top cut off.
  • 1 large capsicum cored and chopped.
  • 1 large eggplant salted, washed and cubed
  • 1 large onion, finely chopped
  • 1 medium zucchini
  • 100g mushrooms sliced
  • 4 cloves of garlic crushed
  • 2 cups passata (tomato puree) or 1 large can of chopped tomatoes
  • 2 tbsp of tomato paste (concentrate)
  • 3 tbsp of balsamic vinegar (can use red or white wine vinegar)
  • 2 tsp of smokey paprika (can use normal)
  • 1 tsp cumin
  • Handful chopped parsley
  • 2 tbsp of dried oregano
  • 1 tbsp of dried vegetable stock powder
  • 180 of melting cheese of choice, we like Mozzarella.
  • Salt and Pepper for seasoning.
  • Olive Oil or Oil of choice for sautéing and roasting.


Heat oven to 180ºC. 

Preparing the brown rice and lupin flakes mix.

Bring brown rice, lupin flakes, salt and water to boil, then immediately turn heat down and simmer for 15 minutes, keeping the lid on. Turn off the heat and let sit for a further 2-3 minutes with the lid on.

(Alternatively simply add brown rice, lupin flakes, salt and water to the rice cooker and press cook!)

While the rice and lupin is cooking, prepare the capsicums by cutting off the tops and coring (keep the tops but core out the stem and set aside). Place the capsicums (and lids) on a baking dish lined with baking paper. Spray or brush with olive oil, season with salt and pepper and bake for 20 mins at 180C.

In a deep sided frypan, add 3 tbsp. of olive oil and sauté onion, cumin, paprika, salt, pepper and garlic for a few minutes.

Add chopped eggplant, zucchini, mushrooms, capsicums and sauté until soften then add the tomato paste and cook for a further few minutes. Add the vinegar and make sure to scrape the bottom of the pan then add the passata (or canned tomatoes), vegetable powder, parsley and oregano and stir through and allow to simmer on low heat for 5 mins.

When the lupin/rice blend is ready add to the sautéed vegetables and stir through, then use this mixture to stuff the semi-roasted capsicums, top each with cheese then their lids, drizzle with olive oil and roast in a deep baking dish at 180ºC for 30 mins.

Notes: Use a baking dish small enough so the capsicums fit snug and stay upright.  The stuffing mixture can be frozen and also used to stuff a variety of vegies in particular tomatoes and bell peppers.

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