These Low FODMAP Mexican Stuffed Capsicums are a hearty, flavour-packed meal that's perfect for family dinners, meal prep, or entertaining.
Tender capsicums are filled with a delicious mixture of seasoned beef, brown rice, quinoa, black beans, corn, and melted cheese, then baked until golden. Using our Mexican and Cajun spice blends, this recipe delivers all the bold Mexican-inspired flavours you love while remaining gentle on sensitive tummies. Best of all, they're packed with protein and fibre, making them a satisfying, balanced meal the whole family will enjoy.
Gluten Free · Low FODMAP · Vegetarian
Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitians
Serves 10
Prep time: 20 min
Cook time: 45 min
Ingredients
- 10 small green capsicums
- 1 Tbsp olive oil
- 400g lean beef mince (or vegetarian mince)
- 1 Tbsp The Friendly Food Co. For Every O'Cajun Seasoning
- 3 Tbsp The Friendly Food Co. Na'Cho Problem Mexican Spice Mix
- 1 Tbsp tomato paste
- 1 x 400g can crushed tomatoes
- 1½ cups brown rice and quinoa mix
- 2 cups vegetable or beef stock
- 1 x 400g can black beans, drained and rinsed
- 1 cup frozen corn kernels
- 2 cups grated hard cheese
- Sour cream to serve (optional)
Method
- Preheat the oven to 180°C fan bake.
- Heat the olive oil in a large frying pan or saucepan over medium heat. Add the mince and cook for 5 minutes, breaking it up with a wooden spoon until browned.
- Stir through the Cajun seasoning, Mexican seasoning, and tomato paste until the mince is evenly coated.
- Add the crushed tomatoes, stock, and brown rice and quinoa mix. Stir well and bring to a boil. Reduce the heat to low, cover, and simmer for 25 minutes.
- While the filling is cooking, prepare the capsicums. Slice the tops off the capsicums and remove the seeds and membranes. If needed, carefully trim a small amount from the base of each capsicum so they stand upright, being careful not to cut through the bottom.
- Stir the black beans, corn, and 1 cup of grated cheese into the rice mixture. Continue cooking for 5 minutes, or until the rice is tender and most of the liquid has been absorbed.
- Arrange the capsicums upright in a large baking dish. Spoon the filling evenly into each capsicum, packing it in gently. Sprinkle the remaining cheese over the top.
- Bake for 15–20 minutes, or until the capsicums are tender and the cheese is melted and golden.
- Allow to cool for a few minutes before serving with a dollop of sour cream or lactose-free yoghurt, if desired.