Spicy capsicum bowls with brown rice

These spicy, stuffed capsicums are loaded with veg and provide a hearty, high in iron meal that the whole family will love.

Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

4 capsicums
spray oil
400g beef mince
2 carrots, grated
½ cup celery, thinly sliced
3 tablespoons tomato paste
400g kidney beans, drained
½ cup water
½ teaspoon ground chilli powder (optional)
½ cup grated reduced-fat cheese
2 cups cooked brown rice

Instructions

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1 Preheat oven to 180°C. Line an oven tray with baking paper. Cut capsicums in half lengthways and discard the seeds.

2 Heat a large frying pan over medium heat. When hot, spray with oil and cook mince for 4-5 minutes until browned and cooked through. Remove from pan and set aside.

3 Add carrots and celery to pan and cook for 3-4 minutes until softened. Add tomato paste, beans, mince, water and chilli (if using) and simmer for 5 minutes until thickened.

4 Divide mince mixture between capsicum halves and bake for 20 minutes until capsicum has softened. Sprinkle with cheese and bake for another 3-4 minutes until cheese has melted.

5 Serve with steamed rice on the side.

Variations

Make it gluten free: Check chilli powder and tomato paste are gluten free.

HFG tip

Freeze any leftover mince for a quick dinner at another time.

Nutrition Info (per serve)

Calories 481 cal

Kilojoules 2020 kJ

Protein 36 g

Total fat 12 g

Saturated fat 5 g

Carbohydrates 50 g

Sugar 15 g

Dietary fibre 11 g

Sodium 330 mg

Calcium 200 mg

Iron 5 mg

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.