Beef & Rice Stuffed Capsicums

Introducing one of my wholesome family favourites: Beef & Rice Stuffed Capsicums.

These flavoursome stuffed capsicums are packed with iron, protein, veggies and fibre, making it a dish suitable for all family members. This is a great way to get more iron-rich beef into your kids as the addition of the capsicum and red sauce adds a layer of sweetness and deliciousness that most kids will enjoy. For young children, try making faces in the capsicums to tempt them to try the capsicum or if you’re struggling with a fussy little eater then ditch the capsicums and roll the meat into meatballs and serve with pasta or rice.

Get ready for a delicious, nutritious meal that'll have everyone at the table asking for seconds!

Beef & Rice Stuffed Capsicums

DIETARY: GF, NF

ALLERGENS: Dairy, Egg

AGE GROUP: 8 months+

SERVES: 6

PREP: 15 mins 

COOK: 55 mins 

INGREDIENTS:

TOMATO SAUCE 

2 tbsp (40ml) extra virgin olive oil 

1 small brown onion (55g), peeled and finely diced 

1-2 garlic cloves (10g), peeled and finely minced 

3 tbsp (60g) tomato paste 

800g diced tomatoes, canned 

1 tsp (2g) Italian herbs 

Pinch sea salt and pepper  

6 medium-sized capsicums or 4 large, rinsed 

1 tbsp (20ml) extra virgin olive oil 

1 small brown onion (55g), peeled and finely chopped 

2 garlic cloves (10g), peeled and finely minced 

1 carrot (150g), peeled and finely grated  

500g lean beef mince 

1 egg 

2 tbsp (15g) fresh parsley, rinsed and finely chopped 

1 cup (200g) cooked brown rice 

Sea salt and pepper, to taste 

4 tbsp (50g) goat’s cheese or feta, crumbled 

METHOD:

1. Preheat oven to 180°C. 

2. To make the tomato sauce, heat oil in a medium-sized pot over medium heat. 

3. Add onion and garlic and sauté for 2-3 mins or until glassy. 

4. Add tomato paste and cook for another 1-2 mins. 

5. Add diced tomatoes, herbs and seasonings and let simmer for 2-3 mins. 

6. Transfer sauce to a deep baking dish that will fit the 4-6 capsicums. 

7. To prepare the capsicums, cut off the top and remove the pulp and seeds from inside. Set aside. 

8. In a large frying pan, heat olive oil over medium heat. Add onion, garlic and carrot and sauté for 3-4 mins or until soft. Take off the heat and allow to cool. 

9. Add beef mince, egg, onion mix, herbs, rice and seasonings in a large bowl and mix until well combined. 

10. Stuff each capsicum with as much filling as will fit, place the tops onto the filled capsicums and transfer upright into the sauce.  

11. Bake in the oven for 30 mins, take capsicum tops off and bake for another 20-25 mins. 

12. To serve, sprinkle goat’s cheese on top. 

STORING LEFTOVERS:
Store in an airtight container in the fridge for up to 3 days or freeze leftover sauce for up to 4 months. 

TIPS:

• Allergies: 

For a dairy-free version: Leave out the goat’s cheese and sprinkle with some nutritional yeast. 
For an egg-free version: Leave out egg. 

• For a vegetarian version: 
  Swap beef mince for grated firm tofu. 

• Easy ingredient swaps: 
  Swap beef mince for chicken mince. 
  Swap carrot for vegetables of choice such as zucchini, mushrooms, pumpkin etc. 

• Baby-friendly version: 

Serve mashed or in finger food-sized pieces. 

• For fussy eaters: 
  Make sure the vegetables in the stuffing are finely pureed into the beef mix and are not detectable. 

Connect with Mandy on Instagram and Facebook.