Stuffed capsicums

There is nothing quite so wholesome as a stuffed vegetable. You can use this mix for stuffing any vegetable – peppers, eggplant, zucchini, tomatoes, squash. They are incredibly easy to make, nutritious, and are great for group meals. Throw together a salad on the side and you have a complete meal. It is completely fine to experiment with different vegetables in the filling (such as spinach, fennel, pumpkin, or anything else you have in the fridge). Use rice if you’re going gluten free, or leave out the grains if you are going low carb. 

peppers 2eggplant
MAKES 8 (SERVES 4 GENEROUSLY)

INGREDIENTS
1 onion
3 cloves of garlic
2 carrots
1 zucchini
1 cup of mushrooms
1 cup of diced tomatoes
2 teaspoons of paprika
1 tablespoon of chopped fresh or dried mint
1/2 teaspoon of chilli flakes
Salt to taste (about 1 teaspoon)
Splash of olive oil
1 stock cube dissolved in 500mL of water
8 peppers (or a mix of peppers, zucchini, tomatoes and eggplant)
1 cup of uncooked bulghur, couscous or rice (omit if you are opting for low carb)

PEEL, DICE, MINCE, GRATE, SAUTE, ADD, SIMMER, CORE, SPOON, BAKE…
Peel and dice the onion, and peel and mince the garlic. Grate the carrot, zucchini and mushrooms. Dice the tomatoes.
(NOTE: If you’re using zucchini, cut in half lengthways and scoop out the core to use in the mix. If you’re using eggplant, cut in half lengthways, sprinkle with salt, let it sit aside for 10 minutes to draw out the bitterness, rinse the salt off, then scoop out the core to use in the mix. If using tomatoes, scoop out the core and use in the mix.)

In a pot, heat a splash of olive oil and saute the onion and garlic. Add the mint, paprika, salt and chilli and continue to saute for another minute or so. Add in all the grated and diced vegetables, as well as the stock and water. Stir and let it simmer, covered, for 10 minutes.

Add in the bulghur if using and stir, letting it cook for another 10 minutes. In the meantime, preheat the oven to 200 degrees celcius. Core the peppers (and any other vegetable you are using) and arrange them in the baking dish.

Spoon in the mixture into the peppers (and other vegetables) until they are full, and place back into the baking dish. Any leftover mixture can be spread around the dish. Bake for 25 minutes.

stuffed peppers

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