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Capsicums are an excellent source of vitamin A and C, vitamin E, B6 and folate. They are also a good source of dietary fibre.

Capsicums can help lower the risk of heart disease. Improve your metabolism and improve your immunity.

Ways to incorporate more capsicum into your diet:

-add to stir fry’s

-raw in salads

-add to roast vegetable mix

Charred capsicum dip


· 4 red capsicums

· 2 tsp extra virgin olive oil

· 8 small pita breads, divided

· 4 garlic cloves

· 1 tsp cayenne pepper

· 1 tsp ground cumin

· 1 1/2 cups (150g) walnuts

· 1/4 cup (60ml) lemon juice

· 1 cup (250ml) extra virgin olive oil, extra

· Flat-leaf parsley leaves, to serve

· Chopped toasted walnuts, to serve


· Step 1

Prepare a barbecue for high heat. Lightly brush capsicums with the oil. Barbecue capsicums, turning occasionally, for 12 mins or until charred and blistered all over. Transfer to a heatproof bowl. Cover and set aside to cool slightly.

· Step 2

Barbecue 1 pita bread until lightly charred. Set aside to cool slightly. Tear into pieces.

· Step 3

Peel, seed and coarsely chop the capsicum. In a food processor, process the garlic, cayenne pepper, cumin and 3 tsp salt. Add the chargrilled pita bread and pulse until finely chopped. Add the capsicum, walnuts, lemon juice and extra oil. Pulse until the mixture is well combined but still chunky. Spoon the capsicum mixture into a serving bowl. Garnish with the parsley and toasted walnut.

· Step 4

Barbecue remaining pita bread for 1 min each side or until lightly charred and warmed through. Serve with the dip.

Ham, corn and capsicum pasta


· 3 slices ham

· 400g risoni

· 50g baby rocket leaves

· 1 red capsicum, sliced

· 300g can corn kernels, drained

· 1/4 cup finely grated parmesan

· 1 1/2 tablespoons olive oil

· 3 teaspoons red wine vinegar


· Step 1

Cook risoni in a large saucepan of salted boiling water according to packet instructions or until al dente. Drain and transfer to a large bowl.

· Step 2

Place red wine vinegar, olive oil, salt and pepper in a small bowl, and whisk until fully combined.

· Step 3

Fold ham, corn, capsicum, parmesan and rocket through pasta. Add dressing and toss to combine. Serve warm or cold.

Nacho-stuffed capsicums


· 2 tablespoons extra virgin olive oil

· 1 brown onion, finely chopped

· 2 garlic cloves, crushed

· 1 long red chilli, finely chopped

· 1 tablespoon ground cumin

· 2 teaspoons ground coriander

· 1 1/2 teaspoons smoked paprika

· 1 teaspoon dried oregano leaves

· 450g beef mince

· 1 tablespoon tomato paste

· 400g can crushed tomatoes

· 400g can kidney beans, rinsed, drained

· 1/3 cup fresh coriander leaves, chopped, plus extra, to serve

· 4 capsicums, halved, deseeded

· 80g (1 cup) coarsely grated cheddar

· 40g gluten-free corn chips, coarsely crushed

· Sour cream, to serve

· Avocado wedges, to serve (optional)

· Lime wedges, to serve (optional)


· Step 1

Preheat oven to 200C/180C fan forced. Line a large baking tray with baking paper.

· Step 2

Heat 1 tbsp of the oil over medium-low heat. Cook the onion, stirring, for 4 minutes or until soft. Add the garlic and chilli. Cook, stirring, for 1 minute or until aromatic. Add the cumin, coriander, paprika and oregano. Cook, stirring, for 2 minutes or until aromatic.

· Step 3

Increase heat to medium-high and add remaining oil. Cook the beef, breaking up with a wooden spoon, for 5 minutes or until browned. Stir in the tomato paste for 1 minute. Add tomato. Reduce heat to medium. Cook, covered, stirring occasionally, for 6 minutes. Add the kidney beans and cook, covered, for a further 4 minutes or until warmed through. Stir in the coriander. Season.

· Step 4

Meanwhile, place the capsicum, cut-side up, on the prepared tray. Spray with olive oil and season. Cover with foil. Roast for 15 minutes or until starting to soften.

· Step 5

Divide the beef mixture among the capsicum halves. Combine the cheese and corn chips in a bowl. Top the beef with the cheese mixture. Cook for a further 15-17 minutes or until golden and tender. Sprinkle with coriander and top with a dollop of sour cream. Serve with avocado and lime, if using.

Recipes from taste.com.au

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