Hero Veg: Capsicum

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Capsicum – also called a bell pepper or sweet pepper – is native to Mexico, Central America and northern South America. Capsicum seeds were imported to Spain in 1493 and then spread through Europe and Asia. The earliest capsicum brought to Europe were the more pungent varieties we now call chillies which were ground and used as spices rather than vegetables. The name ‘pepper’ was given to the capsicum by Europeans who applied it to all spices with a hot and pungent taste.

capsicumThe mild sweet capsicum was developed in the 1920s in Hungary. It is the only member of the genus Capsicum that does not produce capsaicin, a lipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes.

Capsicum can be grown in different colours, including red, yellow, orange, green, white, chocolate, candy cane striped and purple. It is a rich source of vitamins C, A, E and B vitamins. A red capsicum supplies twice the vitamin C and eight times the vitamin A content of a green capsicum.

A favourite in all cuisines worldwide, capsicum can be fried, braised, baked and used in stir fries, curries and stews. Being both large and empty, it is ideal for stuffing.

As a vegetable that keeps well and can be added to so many different dishes, capsicum is useful to have on hand at all times. As such it is listed as one of the Crisper Essentials and is used in many recipes on this website. Just use ‘Search’ to find them.

Red capsicum also features in several Cooking in Bulk recipes.

 

Recipes:

Stuffed Capsicum

Capsicum and Vegetable Bake

Pasta with Red Pepper Sauce

Stir Fried Capsicum and Noodles

Capsicum Risotto

Sautéed Carrot, Capsicum and Potato

Capsicum and Vegetable Stew

Capsicum and Bean Stew

 

Stuffed Capsicum

  • 1 red or green capsicum
  • 1 single-serve microwave rice
  • 2 tbsp. diced bacon
  • 2 tbsp. (plus) shredded Parmesan cheese
  • 2 tbsp. shredded mozzarella (optional)
  • 2 tsp. tomato paste
  • 1 tbsp. olive or canola oil
  • Dried onion, garlic, pepper, oregano and parsley

 

  1. Microwave rice for 40 seconds
  2. Cut capsicum in half through the stem and remove membranes and seeds
  3. Microwave capsicum for 2 minutes
  4. Stir bacon, Parmesan, tomato paste, olive oil, herbs and spices into rice
  5. Fill capsicum halves with rice mixture
  6. Sprinkle with shredded mozzarella and/or more Parmesan
  7. Bake in a hot (200°C) toaster oven for 40 minutes

Variation: substitute ¼ cup chopped mushrooms for the diced bacon

 

Capsicum and Vegetable Bake

  • 1 red or green capsicum
  • 1 tbsp. chopped onion
  • 2 tbsp. diced bacon (optional)
  • ¼ cup instant couscous
  • 3–6 cherry tomatoes, quartered
  • ¼ cup mushrooms, chopped
  • ¼ cup shredded mozzarella
  • ½ tbsp. olive or canola oil
  • Shredded Parmesan cheese
  • Garlic granules, pepper, and parsley

 

  1. Cut capsicum in half through the stem and remove membranes and seeds
  2. Microwave capsicum for 3 minutes
  3. Place couscous in a small bowl, pour ¼ cup boiling water onto the couscous and let stand until water is absorbed
  4. In another bowl, mix together onion, bacon, mushrooms and tomatoes
  5. Season with garlic, pepper and parsley and stir in olive oil
  6. Place a bed of couscous in each capsicum half
  7. Top couscous with vegetable mixture
  8. Top with shredded mozzarella and sprinkle with shredded Parmesan cheese
  9. Bake in a pre-heated hot (200°C) oven for 20 minutes

 

Pasta with Red Pepper Sauce

  • ½ cup pasta
  • ¾ cup red capsicum, chopped
  • 2 tbsp. chopped onion
  • 1 tsp. tomato paste
  • ½ tsp. chicken stock powder
  • Basil and parsley
  • Garlic and chilli or paprika (optional)
  • Shredded Parmesan cheese
  • Olive or canola oil

 

  1. In a small saucepan sauté onions with garlic and chilli (optional)
  2. Add capsicum and sauté
  3. Add 1/3 cup water with tomato paste, stock powder and herbs
  4. Simmer capsicum until tender (approx. 15 minutes)
  5. Allow to cool, place in the small cup of a bullet blender and liquidise thoroughly
  6. Boil and drain pasta, retaining some of the water
  7. Stir sauce into pasta and heat through, adding some of the retained pasta water as required
  8. Stir in shredded Parmesan cheese

Variation: substitute 80–100gm tortellini, ravioli or agnolotti for the pasta

Tip: sauce can be frozen after Step 5

  

Stir Fried Capsicum and Noodles

  • ¾ cup red, green and/or yellow capsicum, sliced
  • ¼ cup carrot or celery, finely sliced
  • 2 tbsp. chopped onion
  • 1 portion instant noodles
  • Garlic and ginger
  • 1 tsp. soy sauce
  • 2 tsp. lemon or lime juice
  • 2 tsp. sweet chilli sauce (optional)
  • Canola oil

 

  1. Douse noodles in boiling water for 3 minutes, drain and set aside
  2. In a wok, stir fry chopped onion with garlic and ginger
  3. Add capsicum and carrot and stir fry until wilted
  4. Add soy sauce, lemon juice and sweet chilli sauce (optional) and stir fry until vegetables are al dente
  5. Add noodles and stir fry to heat through

 

Capsicum Risotto

  • ¾ cup red or green capsicum, chopped
  • ¼ cup carrot, chopped
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • ¼ cup rice
  • Garlic, paprika or chilli and parsley
  • Olive or canola oil
  • Shredded Parmesan cheese (optional)

 

  1. In a small saucepan sauté onion with garlic and paprika
  2. Add carrot and sauté
  3. Add capsicum and sauté
  4. Add rice and stir until translucent
  5. Add ¾ cup water with stock powder and parsley
  6. Bring to the boil, cover and simmer for 15 minutes
  7. Sprinkle with Parmesan cheese (optional)

 

Sautéed Carrot, Capsicum and Potato

  • ½ cup carrot, sliced
  • ½ cup red capsicum, sliced
  • 1 small potato, peeled and sliced
  • ½ tsp. chicken stock powder
  • Garlic and parsley
  • Olive or canola oil

 

  1. Steam or boil potato until just tender, drain and set aside
  2. Sauté carrot with garlic until heated through
  3. Add capsicum and sauté until wilted
  4. Add potato and sprinkle with parsley and stock powder
  5. Continue to sauté until potato begins to wilt

Variation: substitute ½ cup halved canned potatoes for the boiled potato and begin at Step 2

 

Capsicum and Vegetable Stew

  • ¾ cup red capsicum, sliced
  • 1 small potato, peeled and cubed
  • ½ cup frozen peas
  • 3–4 cherry tomatoes, halved
  • 1 tbsp. chopped onion
  • 1 tbsp. lemon juice
  • Pepper, chilli or paprika and garlic
  • Parsley
  • Olive or canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Stir in vegetables with lemon juice
  3. Cover and cook over a low heat, stirring occasionally and adding a little water if necessary, for 30 minutes or until vegetables are tender
  4. Sprinkle with parsley

 

Capsicum and Bean Stew

  • ¾ cup red capsicum
  • 1 x 125gm can four bean mix, drained
  • 2 tbsp. chopped onion
  • ½ cup diced tomatoes
  • 1 tsp. tomato paste
  • 1 tsp. soy sauce
  • Garlic, pepper and chilli or paprika
  • Parsley, basil and oregano
  • Olive or canola oil

 

  1. Cut capsicum into 2cm squares
  2. In a small saucepan sauté onion with garlic and spices
  3. Add capsicum and sauté until wilted
  4. Add diced tomato with tomato paste, soy sauce and herbs
  5. Add beans
  6. Simmer for 15–20 minutes, stirring occasionally and adding a little water if required

 

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