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Mexican rice and vegetable stuffed capsicums *Mighty Meals exclusive*

3 serves of vegetables in each serve

Preparation time: 15 minutes

Cooking time: 75 minutes

Serves: 6

  3 serves of vegetables per serve

Diet and Allergies:

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Preparation time: 15 minutes

Cooking time: 75 minutes

Serves: 6

  3 serves of vegetables per serve

Diet and Allergies:

, ,

Ingredients

¾ cup brown rice
6 medium red capsicums 
1 tbsp olive oil 
1 small onion, finely chopped 
1 medium carrot, finely chopped 
2 garlic cloves, finely chopped 
2 tbsp reduced-salt taco seasoning or 1 tbsp Healthy taco seasoning mix (see below)
125g tin corn kernels, rinsed and drained 
1 cup frozen peas 
300g jar salsa 
½ cup light sour cream (optional) 

Method

Step 1:

Cook the brown rice as per packet instructions and set aside. 

Step 2:

Preheat the oven to 170.  Line a baking tray with baking paper.  Slice tops from each capsicum and reserve.  Scoop out the seeds and membrane and discard.  Stand the capsicums up right on the prepared tray (if the capsicums don’t stand up, cut a thin slice from the base to make a flat surface). 

Step 3:

Heat the oil in a large, deep-sided frying pan over medium heat.  Add the onion and carrot and cook, stirring occasionally, for 3-4 minutes until the onion is soft and translucent.  

Step 4:

Add the garlic and taco seasoning and cook, stirring, for 1 minute or until fragrant.  

Step 5:

Add the rice, corn, peas, salsa and ½ cup water and cook, stirring occasionally, for 3 minutes or until the liquid is absorbed.  Season with pepper.  

Step 6:

Fill the capsicums evenly with the rice mixture.  Place 1 reserved top on each stuffed capsicum.  Lightly brush with olive oil spray.  Bake for 40 minutes or until capsicums have softened.  Divide the capsicums among plates.  Dollop with sour cream, if using.  Serve.  


Serving suggestion: 

Serve with a mixed salad or wholemeal crusty bread.

Ingredient swaps: 

If you don’t have fresh vegetables you can use frozen carrot, corn and pea mix. 

Budget tip:

  • Buy brown rice in large packs.  Cook extra and make your own microwave-cooked rice pouches to save money.  Fill zip lock bags with 2½ cups cold cooked rice, press flat and seal. Store in the freezer for up to 3 months.  Reheat in the microwave until piping hot before serving.

Reduce waste tip:

  • To refrigerate: Store capsicums in a reusable container for up to 3 days.

Nutrition tip: 

  • Red capsicum is packed full of vitamins including Vitamin C, folate and beta carotene.  Vitamin C and folate support your immune system and beta carotene is important for normal vision.

Healthy Taco Seasoning Mix  

 Serves 12

Ingredients 
1 tsp garlic powder   
1 tsp onion powder   
1 tsp dried oregano   
2 tsp paprika   
6 tsp ground cumin   
1 tsp salt   
½ tsp ground pepper   
   

Method  

Mix everything together in a small bowl.  Store in an airtight jar for up to six months. 

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