Slow Roasted Stuffed Capsicum
Bring vibrant colors and hearty flavors to your table with this Slow Roasted Stuffed Capsicum recipe! Perfect for a wholesome vegetarian dinner or a unique side dish, this recipe features sweet bell peppers filled to the brim with a savory medley of quinoa or rice, black beans, and sautéed vegetables like zucchini and cherry tomatoes. Enhanced with aromatic spices like paprika, cumin, and oregano, each pepper is slow-roasted to tender perfection and finished with a golden, bubbly layer of melted mozzarella or cheddar cheese. The result is a healthy, protein-packed delight with a satisfying blend of textures and flavors. Garnished with fresh parsley for a pop of freshness, this dish is as nutritious as it is delicious. Whether you're catering to vegetarians or simply looking to add a vibrant touch to your meal rotation, stuffed capsicum is your go-to recipe!
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Recipe Information
Ingredients
- 4 whole Bell peppers (red, yellow, or green)
- 1 cup Cooked quinoa or rice
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic cloves, minced
- 1 small Zucchini, diced
- 1 cup Cherry tomatoes, halved
- 1 cup Cooked black beans or chickpeas
- 2 tablespoons Tomato paste
- 1 teaspoon Paprika
- 1 teaspoon Cumin
- 0.5 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.75 cup Mozzarella or cheddar cheese, shredded
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Slice the tops off the bell peppers and remove seeds and membranes. Set the caps aside for later use.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and sauté until soft and translucent, about 3 minutes.
Stir in the minced garlic and cook for another 1 minute, being careful not to let it burn.
Add the diced zucchini and cherry tomatoes to the skillet. Cook for 4-5 minutes until the vegetables soften slightly.
Mix in the cooked quinoa or rice, black beans (or chickpeas), tomato paste, paprika, cumin, oregano, salt, and black pepper. Stir well to combine and cook for another 2 minutes. Remove from heat.
Drizzle the remaining 1 tablespoon of olive oil inside each bell pepper and rub it around to coat the interior.
Stuff each bell pepper with the quinoa-vegetable mixture, pressing down gently to pack it in.
Place the stuffed capsicum upright in a baking dish, and cover each with its cap (reserved tops).
Cover the entire dish with aluminum foil and bake in the preheated oven for 40 minutes.
Remove the foil, sprinkle shredded cheese over the stuffing, and bake uncovered for an additional 15-20 minutes until the peppers are tender and the cheese is melted and golden.
Remove from the oven and let cool for 5 minutes. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 643 mg | 28% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 12.4 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 231 mg | 18% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 905 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
