A Nutritious and Flavourful Delight
Plant-based stuffed red capsicum (bell pepper) is a vibrant and nourishing dish that combines wholesome ingredients into a satisfying and flavorful meal. This dish features sweet and juicy red capsicums, hollowed out and generously stuffed with a hearty mixture of brown rice, black beans, diced courgette, button mushrooms, corn, pine nuts, and an aromatic blend of spices like cumin, smoked paprika, and chilli powder. A touch of diced tomatoes, tomato paste, and a splash of lemon juice add freshness, tanginess, and depth to the filling. It is baked to perfection, where the capsicums become tender while holding the rich and savoury stuffing inside.
This plant-based recipe is not only packed with flavour but is also a powerhouse of health benefits, making it an excellent choice for a nourishing lunch or dinner that feels indulgent without any guilt.
Health Benefits of Stuffed Red Capsicum
Rich in Essential Vitamins
- Red capsicums (bell peppers) are a fantastic source of Vitamin C, which supports immunity, skin health, and collagen production. They also provide Vitamin A and beta-carotene, which contribute to better eyesight and skin health.
- The diced tomatoes and tomato paste add lycopene, a powerful antioxidant that helps reduce inflammation and supports heart health.
High in Plant-Based Protein
- Black beans, an excellent source of plant-based protein and fibre, aid in muscle building, digestion, and keeping you full for longer.
- Pine nuts also contribute a boost of protein and provide healthy fats that support brain health and energy.
Packed with Fibre
This dish is incredibly high in fibre thanks to the combination of vegetables (courgette, mushrooms, corn), brown rice, and black beans. Fibre supports digestion, promotes gut health, helps manage blood sugar levels, and keeps you satiated, making it a great choice for weight management.
Loaded with Minerals
- Brown rice is a whole grain that provides essential minerals like magnesium and selenium, which support strong bones, heart health, and thyroid function.
- The inclusion of pine nuts adds zinc and magnesium, essential for energy production and immunity.
Anti-Inflammatory and Antioxidant-Rich
- Cumin, smoked paprika, and chilli powder not only add depth of flavour but are also rich in antioxidants, known to combat free radicals and support overall health. These spices also have anti-inflammatory properties, which help reduce the risk of chronic diseases.
- Mushrooms contain natural anti-inflammatory compounds and antioxidants that boost immune health.
Low in Calories but Nutrient-Dense
Despite being filling and hearty, this dish is naturally low in calories, thanks to its plant-based ingredients. It’s an ideal meal for those aiming to maintain a healthy weight without sacrificing nutrition or flavour.
Supports Heart Health
- Red capsicums’ high Vitamin C and potassium content, paired with the heart-healthy unsaturated fats in pine nuts, contribute to lowering blood pressure and reducing cholesterol levels.
- The fibre and antioxidant content of black beans, tomatoes, and brown rice can further improve cardiovascular health.
Delicious and Easy-to-Customise
This plant-based stuffed red capsicum is as versatile as it is delicious. You can adjust the filling based on your preferences or dietary needs by adding other grains like quinoa or barley, swapping lentils for black beans, or experimenting with different vegetables and spices.
This plant-based stuffed red capsicum is a nutritious, flavour-filled meal that is as comforting as healthy. Rich in protein, fibre, vitamins, and antioxidants, it supports heart health, weight management, and overall well-being. Perfect for meal prep, lunch, dinner, or even as a visually stunning dish to impress guests, this recipe combines vibrant colours, delightful textures, and fantastic health benefits!
Stuffed Red Capsicum (Bell Pepper)
Ingredients
- 4 red capsicums (bell peppers)
- 1 brown onion diced
- 3 cloves garlic minced
- 1 cup corn kernels
- 1 can no salt black bean drained and rinced
- 1 sml courgette (zuchinni) diced
- 4 button mushrooms diced
- ¼ cup pinenuts
- 1 cup brown rice cooked
- 1 can diced tomatoes
- 1 tbsp tomato paste
- 2 tbsp lemon juice
- ½ tsp cumin
- ½ tsp smoked paprika
- ¼ tsp chilli powder
Instructions
- Preheat the oven to 280℃ (400℉)
- In a nonstick frying pan, with a small amount of water, cook the onion and mushroom until onion is clear.
- Add the garlic, corn, courgettes and black beans. Cook for 4 mins until courgettes are starting to soften.
- Move to a bowl and mix in all other ingredients except the capsicum.
- Take the capsicum and chop a couple of centermeters from the top. Remove the seeds.
- Arrange capsicums in a baking dish and fill each evenly with the mix.
- Bake in the oven for 35 minutes
- Serve immediately with a drizzle of cashew cheese sauce.
