Mandy Sacher Halloween Quinoa & beef stuffed capsicum

Healthy Halloween treats: Quinoa & beef stuffed capsicum

In Features, Nourish, Stories by Nicole Fuge

Want a healthy – but still fun – treat to serve up for your little ones this Halloween? Look no further than these Quinoa & beef stuffed capsicums.

by Mandy Sacher, paediatric nutritionist, mum and author of Wholesome Child: Complete Nutrition Guide and Cookbook

Prep time: 15 mins

Cooking time: 30 mins

Serves: 4

// Ingredients
  • 4 medium-sized red capsicums
  • 1 tbs extra virgin olive oil
  • 1 small brown onion, finely chopped
  • 1-2 cloves garlic, finely minced
  • 500g lean beef mince
  • 1 small zucchini, finely cubed or grated
  • 1 cup (250ml) tomato passata
  • 1 cup baby spinach, finely chopped
  • 2 tbs fresh parsley, finely chopped
  • 1 cup cooked quinoa
  • Sea salt and pepper, to taste
  • 4 tbs goat’s cheese or feta, crumbled
Health halloween recipe quinoa and beef stuffed capsicum by Mandy Sacher// Instructions
  1. Preheat oven to 180°C.
  2. Slice each capsicum in half vertically and remove the pulp and seeds from inside. Place in a baking dish or on a baking tray and bake in oven for 15 mins, take out and set aside.
  3. In a large frying pan, heat olive oil over medium heat. Add onion and garlic and sauté for two to three minutes, or until soft.
  4. Add beef, breaking up meat into pieces and cook until browned, approximately three to four minutes.
  5. Add zucchini, tomato passata, spinach and parsley and simmer on medium heat for three to four minutes.
  6. Add quinoa and season with salt and pepper.
  7. Stuff capsicums with as much filling as will fit. Return to oven and continue roasting until very soft, about 20 minutes.
  8. Sprinkle cheese on top and serve with fresh herbs on top.
  9. Serve immediately.

Storing leftovers: Store in the fridge for up to three days or freeze for up to four months.

Tip: Swap quinoa for one cup of brown rice and zucchini for mushrooms, carrots or vegetable of choice.

You might also like: Halloween marble cake with banana ghostsSoul Food: Sweet potato and almond butter brownies, and Soul Food: Supercharged bolognaise.