Stuffed Capsicums

Ingredients

• 400 gminced beef
• 1onion, diced
• 5 clovesgarlic, crushed
• 190 g (1 cup)rice, washed and soaked for 20 minutes
• 240 ml (1 cup)plain tomato passata
• 30 ml (2 tablespoons)tomato paste
• 7.5 ml (½ tablespoon)Worcestershire sauce
• 15 ml (1 tablespoon)Italian herbs
• 5 ml (1 teaspoon)Italian herbs
• 240 ml (1 cup)beef stock
• 4capsicums, tops cut off and insides cleaned
• To tastesalt
• To tasteParmesan cheese and parsley, for garnish

Instructions

1. 1

   Brown the beef

   Cook the minced beef in a pan, breaking it apart as it cooks. Add the onion and garlic, then cook until the beef is browned and the onion is soft.

2. 2

   Add the rice

   Add the soaked rice, 120 ml (½ cup) water, tomato passata, Worcestershire sauce, 15 ml (1 tablespoon) Italian herbs and salt. Mix well.

3. 3

   Simmer the filling

   Leave the mixture to simmer until the sauce has dried up; the rice will continue cooking in the oven.

4. 4

   Mix the sauce

   Dissolve the tomato paste in 240 ml (1 cup) hot water. Stir in the remaining 5 ml (1 teaspoon) Italian herbs, salt and beef stock until well combined. Add more tomato paste if you want a thicker sauce.

5. 5

   Fill the capsicums

   Arrange the prepared capsicums in a baking dish and fill them with the rice mixture.

6. 6

   Add the sauce

   Pour the sauce around the capsicums in the dish, then spoon a little into each stuffed capsicum.

7. 7

   Bake covered

   Cover the dish tightly with foil and bake for about 1 hour and 30 minutes.

8. 8

   Garnish and serve

   Finish with Parmesan cheese and parsley before serving.

What are stuffed capsicums?

Stuffed capsicums are whole peppers filled with a savoury mixture and baked until tender. Versions appear in many cuisines, with fillings ranging from rice and meat to vegetables and grains.

This version combines minced beef, rice and tomato, then cooks the capsicums in a tomato-and-beef-stock sauce. The covered bake helps keep the filling moist while the rice finishes cooking.

Nutrition and macros by portion

The nutrition label shows one serving as written: 520 calories, 27g protein, 66g carbs, 15g fat.

The rice supplies most of the carbohydrates, while the minced beef and Parmesan contribute protein and fat. Passata, stock and the capsicums add flavour and some additional carbohydrates; serve with a green salad or vegetables for a more balanced plate.

Build flavour in the filling

Beef and aromatics: browning the mince with onion and garlic gives the filling a savoury base. Break the mince up as it cooks so it mixes evenly with the rice.

Herbs and tomato: passata, tomato paste, Worcestershire sauce and Italian herbs provide a tangy, savoury flavour. The recipe uses the herbs in both the filling and the sauce.

Get the rice ready

Soaked rice: rinse and soak it for 20 minutes as directed, then drain it before adding it to the pan. This gives it a head start before it cooks further inside the capsicums.

Part-cooked filling: simmer until the sauce has dried up, rather than trying to cook the rice completely on the hob. It should still have time to soften during the long oven bake.

Prepare the capsicums

Clean cavities: cut off the tops and remove the seeds and inner membranes so there is room for the filling. Keep the capsicums upright in the baking dish if possible.

Fill gently: spoon in the rice mixture without packing it too tightly. Leaving a little room allows the rice to expand as it cooks.

Make and use the sauce

Dissolve the paste: mix the tomato paste with hot water before adding the herbs and beef stock. Stir thoroughly to avoid dense lumps of paste.

Sauce placement: pour most of the sauce around the capsicums and add a little inside each one. The liquid in the dish helps the peppers and filling cook during the covered bake.

Bake until tender

Tight covering: seal the baking dish firmly with foil so steam stays inside. Bake for about 1 hour and 30 minutes, as specified in the recipe.

Doneness check: carefully uncover one capsicum and check that it is tender and the rice is cooked through. If the rice is still firm, cover the dish again and continue baking until done.

Serving ideas

Finishing touches: sprinkle over Parmesan and parsley just before serving. The cheese adds a salty, savoury contrast to the tomato sauce.

On the side: serve with a crisp green salad or steamed green vegetables to balance the hearty beef-and-rice filling.

Recipe notes & tips

• Drain the soaked rice well before adding it to the filling.
• Use a baking dish that holds the capsicums snugly so they stay upright.
• Taste the filling before stuffing and adjust the salt to your preference.
• Stir the tomato paste into hot water until smooth before adding the stock.
• Seal the foil tightly around the dish to retain steam during baking.

Variations

• Use another mince: substitute minced turkey or lamb for the beef.
• Add vegetables: stir finely diced courgette or mushrooms into the filling with the onion.
• Make it spicier: add chilli flakes to the beef and rice mixture.
• Change the herbs: use dried oregano and basil in place of the Italian herb blend.
• Swap the garnish: finish with grated cheddar instead of Parmesan.

Common mistakes to avoid

• Packing the filling tightly: leave a little room for the rice to expand as it cooks.
• Leaving the dish uncovered: seal it well with foil so the rice and capsicums cook in the steam.
• Using undissolved tomato paste: whisk it into the hot water until smooth before adding the stock.
• Crowding the baking dish: arrange the capsicums so they sit upright without being forced together.
• Serving before checking the rice: test a pepper and continue baking covered if the rice is still firm.

How to store

Cool leftovers promptly, then store them covered in the fridge for up to 3 days. Reheat until piping hot throughout, in the microwave or covered in an ovenproof dish; add a splash of water or stock if the sauce has thickened.

Frequently asked questions