Middle Eastern Stuffed Capsicums

Wednesday, January 29, 2020, in Nutrition, Recipes by

Spice up dinner-time with this nutritious and vibrant recipe, packed full of veggies, legumes, whole grains, and a balanced blend of iron-rich protein.


This recipe is high protein and high fibre. Serves 4 as a side or 2 as a main (2 capsicums). Each serve contains 3532kJ, 43g carbs, 67g protein, 41g fat, 14g fibre.


1 tbsp extra virgin olive oil
4 small red capsicums
1 Spanish onions, finely chopped
2 garlic cloves, roughly chopped
¼ cup pine nuts, roughly chopped (optional)
Za’atar (middle eastern) spice: ½ tsp dried thyme, ½ tsp ground cumin, ½ ground coriander, ½ tsp sesame seeds, ½ tsp sumac, ½ tsp salt.
400g lean beef mince
1 corn cob, kernels removed or 1 small can of sweet corn, drained
½ cup beef or vegetable stock
1 cup quinoa, cooked
½ cup coriander leaves, chopped, extra for garnish
½ cup Labneh (middle eastern yoghurt) or Greek yoghurt (optional)
½ cup crumbed feta
1 lemon, rind finely grated




1. Preheat oven to 180°C.
2. Heat oil in a frying pan over medium heat. Add onions and garlic and cook, stirring, for 5 minutes or until soft.
3. Add mince and cook until browned, roughly 3-4 minutes.
4. Add za’atar spice, corn and pine nuts and stock. Bring to the boil, simmer to reduce slightly, roughly 5-6 minutes, and continue to stir. Once reduced, turn off the heat.
5. In a large mixing bowl, add the mince mixture and fold through the quinoa and coriander, lemon zest and gently mix. Set aside
6. Cut the tops off the capsicums and remove the membranes and seeds.
7. Place capsicums, cut-side up, into a shallow baking dish lined with baking paper.
8. Spoon mince mixture into capsicums. Sprinkle over feta. Replace the capsicum lids back on? Cook for 30 minutes or until capsicums are just tender or lightly charred.
9. Remove from the oven and serve with a dollop of Labneh and garnish of coriander.

Notes: Leftover mince mixture can be stored in the freezer or refrigerated for up to 4 days. Use leftover mince mixture for lunch wraps or serve with brown rice or quinoa.



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