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Mediterranean Diet Recipes

Cheesy chorizo-stuffed capsicums


  • 2 finely chopped chorizo
  • Baby rocket, to serve
  • 4 x 200g capsicums (2 yellow, 2 red)
  • 450g packet microwave brown rice, warmed
  • 400g can black beans, rinsed, drained
  • 60g (1 ⁄3 cup) semi-dried tomato strips in oil, undrained
  • 1 small zucchini, coarsely grated
  • 1/3 cup chopped fresh continental parsley leaves and stems
  • 1tablespoon finely grated lemon rind
  • 2 green shallots, finely chopped
  • 2 garlic cloves, crushed
  • 60ml (1 ⁄4 cup) Massel Vegetable Liquid Stock
  • 60ml (1 ⁄4 cup) avocado oil


  • Step 1
    Preheat oven to 200°C/180°C fan forced. Use a small sharp knife to cut the tops off the capsicums, reserving the lids. Use a teaspoon to scoop out the seeds and remove the membranes. Arrange the capsicum shells, cut-side up, in a small roasting pan.
  • Step 2
    Heat a small non-stick frying pan over medium heat. Cook 2 finely chopped chorizo, stirring often, for 3 minutes or until golden. Combine with rice, beans, tomato strips, zucchini, parsley, lemon rind, shallot, garlic and stock in a large bowl. Season.
  • Step 3
    Divide the rice mixture among the capsicum shells, pressing down lightly as you fill. Place reserved lids on top. Drizzle over the oil. Cover with foil.
  • Step 4
  • Bake for 25 minutes. Remove the foil and bake for a further 15 minutes or until the capsicum shells are just tender. Top the capsicums with baby rocket. Replace the lids to serve.