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Cheesy rice and bean-stuffed capsicums

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Serves: 4
Time to make: 35 mins
( Hands-on time: 10 mins )
Total cost: $ 15.68 / $ 3.92 per serve

(at time of publication)


Cheesy rice and bean-stuffed capsicums

  • Ingredients

  • Nutrition Info.(per serve)

  • oil spray, to grease
  • 1 small red onion, diced
  • 1 medium courgette, diced
  • 1 1/2 teaspoons Mexican seasoning
  • 1 1/2 cups cooked rice
  • 2 x 420g cans red kidney beans, drained, rinsed
  • 2 tomatoes, diced
  • 2 tablespoons chopped fresh coriander
  • 2/3 cup freshly grated reduced-fat cheese
  • 2 red capsicums, halved, deseeded
  • 2 green capsicums, halved, deseeded

  • Nutrition Info

    • Kilojoules 1470kJ

    • Calories 351cal

    • Protein 20g

    • Total fat 9g

    • Saturated fat 4g

    • Carbohydrates 45g

    • Sugars 12g

    • Dietary fibre 12g

    • Sodium 480mg

    • Calcium 220mg

    • Iron 3.5mg

    Instructions

    1 Preheat oven to 200°C. Line a large baking tray with baking paper. Spray a medium-sized frying pan with oil and place over a medium-high heat. Cook onion and courgette, stirring
    occasionally, for 5 minutes until soft. Stir in Mexican seasoning.

    2 Transfer onion mixture to a large mixing bowl. Add rice, kidney beans, tomatoes, coriander and half the cheese.

    3 Place capsicums cut-side up on baking tray and fill with rice mixture. Sprinkle the remaining cheese over capsicums and lightly spray with oil. Bake for 20-25 minutes or until capsicums are tender. Serve with a large green salad.


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    Variations

    Make it gluten free: Use gluten-free Mexican seasoning.

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    Author: Chrissy Freer -
    Photographer: Ian Wallace
    First published: Apr 2011
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