Vegan stuffed capsicum

These high-fibre capsicums are stuffed full of veg and are low in calories. Full of Asian flavours, they're a great vegan meal choice for four.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

½ cup brown rice
300g firm tofu, diced
2 tablespoons tamari
4 spring onions, sliced
1 teaspoon crushed garlic
1 teaspoon crushed ginger
300g mushrooms, chopped
2 carrots, peeled and grated
¼ cup chopped fresh parsley, plus extra to garnish
8 large capsicums, variety of colours
¼ cup sweet chilli sauce

Instructions

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1 Preheat oven to 200°C and line a small baking dish with baking paper.

2 In a saucepan or rice cooker, place washed rice and 1½ cups of cold water. Cover and bring to the boil. Reduce heat to low, stir once, then leave to cook until water is absorbed, about 15 minutes.

3 Meanwhile, in a flat dish, place tofu and pour over tamari. Stir to coat and leave to marinate.

4 Spray a large pan with oil and set over a medium heat. Add onion, garlic and ginger and sauté, until soft. Add mushroom, carrot and tofu (with any extra tamari marinade) and continue to cook, until tender and fragrant, about 5 minutes.

5 Add rice to vege mix. Add parsley. Season and stir to combine.

6 Carefully slice the tops off capsicums and remove seeds. Arrange snugly in prepared baking dish so they all stand upright. Fill with rice mix, replace top and bake in oven for 15 minutes.

7 Serve drizzled with sweet chilli sauce and garnished with extra parsley.

Variations

Make it gluten free: Check tofu and sauces are gluten free.

HFG tip

If you have any leftover mix, it’s great reheated with a little shredded cabbage.

Try tossing over some toasted sesame seeds.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 374cal

Kilojoules 1560kJ

Protein 79g

Total fat 10g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 28g

Dietary fibre 13g

Sodium 650mg

Calcium 240mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.