Spicy capsicum bowls with brown rice
Ready to dive into a delicious and nutritious meal? Introducing Spicy capsicum bowls with brown rice! Not only is this dish a vibrant spectacle for the eyes, but it also offers a burst of flavors for your tastebuds. Dive in to discover more about this scrumptious dish and how you can whip it up in your kitchen in no time!
Ingredients:
- Capsicum (Bell Peppers) – 4 large (4 large [4 large])
- Brown Rice – 1 cup (240 mL)
- Olive Oil – 2 tbsp (30 mL)
- Onion – 1 medium, finely chopped (1 medium [1 medium])
- Garlic – 3 cloves, minced (3 cloves [3 cloves])
- Tomatoes – 2, diced (2 [2])
- Black beans – 1 can, drained (15 oz [425 g])
- Corn Kernels – 1 cup (165 g)
- Cumin – 1 tsp (5 mL)
- Chili powder – 1 tsp (5 mL)
- Salt – to taste (to taste [to taste])
- Fresh coriander (cilantro) – a handful, chopped (a handful [a handful])
- Avocado – 1, sliced (1 [1])
- Lime – 1, for zest and juice (1 [1])
Prep and Cook Time: 45 minutes
Serves: 2
Nutritional Facts (per serving)
- Calories: 520 kcal
- Protein: 12 g
- Carbohydrates: 88 g
- Dietary Fiber: 13 g
- Sugars: 8 g
- Fat: 14 g
- Saturated Fat: 2 g
- Sodium: 560 mg
- Potassium: 850 mg
Instructions:
- Begin by rinsing the brown rice under cold water until the water runs clear.
- In a pot, combine 1 cup of brown rice with 2 cups of water. Bring it to a boil.
- Reduce the heat, cover, and let simmer for 30-35 minutes or until the brown rice is tender.
- While the rice is cooking, slice off the top of each capsicum and remove the seeds and membrane, setting them aside.
- In a pan, heat the olive oil. Add the chopped onions and minced garlic, sautéing until they turn translucent.
- Toss in the diced tomatoes, black beans, and corn kernels, giving the mix a good stir.
- Season with cumin, chili powder, and salt. Let it simmer for about 10 minutes.
- Once the brown rice is ready, fold it into the spicy capsicum mixture.
- Carefully stuff each capsicum with the brown rice mix.
- Place the stuffed capsicums in a baking dish and bake at 375°F (190°C) for 20 minutes.
- Before serving, garnish with fresh coriander, avocado slices, and a splash of lime zest and juice.
Tips:
- Choose brightly colored, firm capsicums for best results.
- If you’re in a hurry, consider using pre-cooked brown rice or quick-cooking varieties.
- For an added touch, sprinkle some grated cheese on top of the capsicums before baking.
- You can adjust the spice level according to your preference by increasing or decreasing the chili powder.
- To make it more protein-packed, consider adding diced tofu or chicken.
Serving Suggestions:
- Place the Spicy capsicum bowls with brown rice on a plate, surrounding it with fresh greens like arugula or spinach.
- Pair the dish with a refreshing cucumber or carrot salad on the side.
- For a zestier experience, serve with a side of tangy salsa or guacamole.
- The Spicy capsicum bowls with brown rice taste even more heavenly when enjoyed outdoors, perhaps on a sunny patio or garden setting.
SPICY CAPSICUM BOWLS WITH BROWN RICE
Ready to dive into a delicious and nutritious meal? Introducing Spicy capsicum bowls with brown rice! Not only is this dish a vibrant spectacle for the eyes, but it also offers a burst of flavors for your tastebuds. Dive in to discover more about this scrumptious dish and how you can whip it up in your kitchen in no time!
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Nutritions
Nutrition Facts
SPICY CAPSICUM BOWLS WITH BROWN RICE
Amount per Serving
Calories
520
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Sodium
560
mg
24
%
Potassium
850
mg
24
%
Carbohydrates
88
g
29
%
Fiber
13
g
54
%
Sugar
8
g
9
%
Protein
12
g
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Capsicum Bell Peppers – 4 large (4 large [4 large])
- Brown Rice – 1 cup 240 mL
- Olive Oil – 2 tbsp 30 mL
- Onion – 1 medium finely chopped (1 medium [1 medium])
- Garlic – 3 cloves minced (3 cloves [3 cloves])
- Tomatoes – 2 diced (2 [2])
- Black beans – 1 can drained (15 oz [425 g])
- Corn Kernels – 1 cup 165 g
- Cumin – 1 tsp 5 mL
- Chili powder – 1 tsp 5 mL
- Salt – to taste to taste [to taste]
- Fresh coriander cilantro – a handful, chopped (a handful [a handful])
- Avocado – 1 sliced (1 [1])
- Lime – 1 for zest and juice (1 [1])
Instructions
- Begin by rinsing the brown rice under cold water until the water runs clear.
- In a pot, combine 1 cup of brown rice with 2 cups of water. Bring it to a boil.
- Reduce the heat, cover, and let simmer for 30-35 minutes or until the brown rice is tender.
- While the rice is cooking, slice off the top of each capsicum and remove the seeds and membrane, setting them aside.
- In a pan, heat the olive oil. Add the chopped onions and minced garlic, sautéing until they turn translucent.
- Toss in the diced tomatoes, black beans, and corn kernels, giving the mix a good stir.
- Season with cumin, chili powder, and salt. Let it simmer for about 10 minutes.
- Once the brown rice is ready, fold it into the spicy capsicum mixture.
- Carefully stuff each capsicum with the brown rice mix.
- Place the stuffed capsicums in a baking dish and bake at 375°F (190°C) for 20 minutes.
- Before serving, garnish with fresh coriander, avocado slices, and a splash of lime zest and juice.
Notes
TIPS:
- Choose brightly colored, firm capsicums for best results.
- If you’re in a hurry, consider using pre-cooked brown rice or quick-cooking varieties.
- For an added touch, sprinkle some grated cheese on top of the capsicums before baking.
- You can adjust the spice level according to your preference by increasing or decreasing the chili powder.
- To make it more protein-packed, consider adding diced tofu or chicken.
- Place the Spicy capsicum bowls with brown rice on a plate, surrounding it with fresh greens like arugula or spinach.
- Pair the dish with a refreshing cucumber or carrot salad on the side.
- For a zestier experience, serve with a side of tangy salsa or guacamole.
- The Spicy capsicum bowls with brown rice taste even more heavenly when enjoyed outdoors, perhaps on a sunny patio or garden setting.
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