Garlic-stuffed capsicums
Serves: 4
Time to make: 25 mins
Total cost: $20.00 / $5.00 per serve
(at time of publication)
Ingredients
- 2 red capsicums, halved, deseeded, stalks on
- ¾ cup couscous
- 2 cloves garlic, finely chopped
- 1 red onion, finely chopped
- 4 mushrooms, chopped
- 25g pine nuts, toasted
- ⅓ cup oil-free sun-dried tomatoes, chopped
- 50g feta cheese
- 3 tablespoons fresh basil
- Green summer salad
- 4 cups baby rocket
- 1 ripe avocado, stoned, sliced
- 1 tablespoon avocado oil
- 2 spring onions, chopped
- 75g sourdough bread, cubed, toasted
- 2-3 tablespoons white wine vinegar
- freshly ground black pepper
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Instructions
1 Place capsicums on a board cut-side facing up. Place couscous in a bowl with 3/4 cup boiling water and chopped garlic. Leave to stand for 5 minutes then fluff with a fork.
2 Add remaining ingredients. Spoon into capsicums, pressing down to fill. Spray with oil and cook for about 8 minutes on a preheated barbecue until skins begin to soften.
3 While capsicums are cooking, mix salad ingredients together to serve alongside capsicums.
Variations
Make it gluten free: Use quinoa instead of couscous and use gluten-free bread.
Nutrition Info (per serve)
-
Calories 354cal
-
Kilojoules 1480kJ
-
Protein 14g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 8g
-
Dietary fibre 8g
-
Sodium 330mg
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
