Cheesy rice and bean-stuffed capsicums
Reviewed by our expert panelServes: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $15.68 / $3.92 per serve
(at time of publication)
Ingredients
- oil spray, to grease
- 1 small red onion, diced
- 1 medium courgette, diced
- 1 ½ teaspoons Mexican seasoning
- 1 ½ cups cooked rice
- 2 x 420g cans red kidney beans, drained, rinsed
- 2 tomatoes, diced
- 2 tablespoons chopped fresh coriander
- ⅔ cup freshly grated reduced-fat cheese
- 2 red capsicums, halved, deseeded
- 2 green capsicums, halved, deseeded
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.
Variations
Make it gluten free: Use gluten-free Mexican seasoning.
Nutrition Info (per serve)
-
Calories 351cal
-
Kilojoules 1470kJ
-
Protein 20g
-
Total fat 9g
-
–Saturated fat 4g
-
Carbohydrates 45g
-
–Sugars 12g
-
Dietary fibre 12g
-
Sodium 480mg
-
Calcium 220mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Ian Wallace
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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