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Stuffed capsicums

Serves: 6
Prep: 10
Cook: 50

Spice up dinner time with this nutritious and vibrant recipe, rich in fibre and iron.


  • 6 coloured capsicums, topped and seeded
  • 2 tbs olive oil
  • 3 cups cooked brown rice, cooled
  • 2 cloves garlic, crushed
  • 2 zucchinis (courgette), finely chopped
  • 2 tomatoes, chopped
  • 2 tbs parsley
  • 5 tbs walnuts roughly chopped
  • zest of 1 lemon
Breadcrumb Mixture
  • 1 cup fresh breadcrumbs
  • ½ cup parsley
  • 8-10 sprigs of fresh thyme
  • 1 lemon, juiced
  • 2 cloves of garlic, crushed


  1. Preheat oven to 180ºC. Mix rice, stuffing ingredients, and 1 tbs oil in a bowl.
  2. Combine all breadcrumb mixture ingredients together in a small bowl and set aside. Coat the outside of capsicum shells with the rest of the olive oil.
  3. Spoon stuffing mixture evenly into your shells. Place your capsicums into a lined baking tray covered with foil and cook for 45 minutes or until tender.
  4. Top each capsicum with ⅙ of the breadcrumb mixture. Place back into oven for another 5 minutes to brown tops.

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