No Fuss Dinner
Capsicums (aka bell peppers) come in a variety of bright colours, which makes it easy to eat the rainbow … or the traffic lights (red, yellow and green). With their tangy taste and crunchy texture, they’re a perfect candidate for ‘munch ’n’ crunch’, but they can also be cooked: they’re great in stews and stir-fries or stuffed and roasted. Loaded with nutrients like vitamins A, C and K, carotenoids and dietary fibre, capsicums are good for hair, skin and iron absorption—and they also have detoxifying properties.
What you need:
• 2 tbsp (40ml / 1.4 fl oz) olive oil
• 1 onion, finely diced
• 2 tbsp ground cumin
• 2 tbsp ground paprika
• 2 1/2 tsp tomato paste
• 1/2 cup (100g / 3.5oz) basmati rice
• 1 cup (240ml / 8.1 fl oz) water
• 1 tsp fine salt
• 1 cob of corn
• 6 capsicums, halved and seeds removed
• 1/2 can (200g / 7.1 oz) black beans, rinsed and drained
• 1 – 1 1/2 cups (240ml / 8.1 fl oz – 360ml / 12.1 fl oz) grated cheese
• lime wedges
• fresh coriander
What to do:
1. Heat a large saucepan over medium heat. Add in the olive oil and diced onion. Sauté for 5 minutes or until the onion has softened. Add in the spices and tomato paste and fry for another minute before adding the rice, water and salt. Bring to the boil with the lid on, and then reduce the heat to low and cook for 20 minutes or until the rice is tender and the water
has been absorbed.
2. While the rice is cooking, preheat the oven to 200°C / 400°F / Gas Mark 6. Pop the corn (with the husk still on) directly onto a rack in the oven and roast for around 20 minutes.
3. Cut the capsicums in half and remove the seeds and any white parts from the centre. Place cut-side up on a baking tray.
4. When the rice is cooked, stuff some rice into the cavity of each capsicum. Divide the beans between the capsicums and pop them on top of the rice. If you like melted cheese, you can add some cheese now too! Pop the capsicums into the oven for 10 minutes or until the capsicum has just softened and the beans are heated through. Check the corn and remove it from the oven once the outside of the husk has started to curl and brown.
5. Remove the husk from the corn—be careful, because it will be hot. Slice the kernels from the cob and sprinkle some on top of the capsicums. If you didn’t add the cheese before, you can add it now.
6. Serve with some lime wedges and coriander leaves.