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Stuffed Capsicum with Mediterranean Inspired Cauliflower Rice

A deliciously filling vegetarian dinner!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Main Course
Cuisine: Gluten Free, Vegetarian
Keyword: capsicum, cauliflower, pumpkin
Servings: 4 people
Calories: 427kcal


  • 250 g pumpkin, butternut cut into cubes
  • 4 capsicum, red washed, tops cut off, seed removed
  • 2 tbsp oil, olive
  • 2 tbsp herbs, dried, mixed
  • ½ cauliflower grated into cauliflowr rice
  • 200 g beans, 4 bean mix, canned
  • 200 g corn, kernels, canned
  • 300 ml tomato passata sauce
  • 1 cup spinach, baby roughly chopped
  • 60 g cheese, tasty, low fat grated (½ cup)
  • cup parsley, flat leaf, fresh roughly chopped


  • Preheat oven to 180 degrees. In a baking tray coat pumpkin with olive oil and Italian herbs and bake for 10 minutes or until soft.
  • Remove pumpkin from tray. To the same tray, add in the capsicums. Bake for 5 minutes and remove.
  • Meanwhile, in a large bowl add the cauliflower rice, bean mix, corn kernels, roasted pumpkin, parsley and passata. Combine mixture until thoroughly combined.
  • Fill each capsicum with the Mediterranean mix and top with cheese.
  • Bake for another 10 minutes or until cheese is melted.
  • Serve and enjoy!


Whole foods: 88%
1 serve of this recipe provides: 
  • ½ serve carbohydrate
  • ½ serve protein
  • 1 serve fat
  • 3¾ serve vegetables


Calories: 427kcal | Carbohydrates: 50g | Protein: 22g | Fat: 11g | Saturated Fat: 4g | Sodium: 461mg | Fiber: 18g | Sugar: 23g