When you are trying to follow a healthy eating plan it’s great to eat seasonally to get a mixture of vegetables into your diet.
Red capsicums are in season now and so should be a reasonable price at your local supermarket or grocer.
This recipe works well as a vegetarian main dish, or a filling side dish with chicken, lamb, beef or fish.
These capsicums also reheat really well, so you could use any leftovers for a nice lunch the next day.
Health benefits of red capsicum:
Red capsicums contain Vitamins A and C, as well as Provitamins E, P, B1, B2 and B3.
They are great for smooth skin, healthy eyes, reducing infections, lowering blood pressure, anti-inflammatory benefits, reducing cholesterol, and improving digestion.
Ingredients:
- Olive Oil spray
- 1 1/4 cups chicken or vegetable stock, hot
- 2/3 cup couscous
- 6 red capsicums
- 2 tsp olive oil
- 1/2 cup chopped onion
- 2 green zucchinis, cut into thin strips
- 1/2 tsp fennel seeds
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 x 200g pack of cherry tomatoes, cut in half
- 400g can of chickpeas, drained and rinsed
- 100g crumbled feta cheese
- 3 tablespoons tomato paste
- Bunch of basil leaves, to serve
Method:
- Heat your oven to 180°C.
- Spray a baking dish with olive oil spray.
- In a large bowl, place the hot stock and the couscous. Cover the bowl and set aside
- Cut the capsicums in half and scoop out the seeds and membranes.
- Place the capsicums upright in the oiled baking dish and roast until softened, which should take around 15 minutes.
- Heat the olive oil in a frying pan and add your onion, zucchini, fennel seeds, oregano, pepper and salt. Stir fry for 5 minutes or until vegetables are softened.
- Remove from the heat and add the tomatoes, chickpeas and tomato paste.
- Fluff up your couscous with a fork and pour into the frying pan. Mix well, then add the crumbled feta.
- Fill the capsicums with the couscous mixture and bake for 15 minutes or until golden. Top with basil leaves to serve.
Serves: 6. Calories per serve: 275.
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