Bolognese Stuffed Capsicums

The Truth About Carbohydrates

Do you ever seek or opt for low carb meals? You may be on a special low carb diet for weight loss or blood sugar management reasons. Sometimes it just makes sense to reduce the amount of carbohydrate in your diet. Bolognese Stuffed Capsicums are perfect for this. You get all the richness of a lasagne or spaghetti bolognese without the carbs. The roasted capsicums have their own rich, delicious flavour. You will want to opt for this bolognese more often.

But Bolognese Stuffed Capsicums do contain carbohydrates – I won’t lie. I include a can of cannellini beans. But the thing about cannellini beans is that they are a complex carbohydrate. They may have a similar amount of carbs to pasta but like all legumes they are higher in fibre. This means they take longer to be digested and don’t cause a spike in blood sugar like pasta which is a simple carbohydrate. And they are great for your digestive system. Legumes like cannellini beans are a great way to include healthy carbs if you are on a low carb diet. So really this is a very satisfying meal in a good way.

Flavour, texture and hidden veggies!

These stuffed capsicums are full of flavour. I include parsley, oregano and rosemary in the meat sauce which give a lovely Mediterranean flavour. The capsicums themselves are beautiful when roasted. You will need to roast them twice with and without the stuffing to soften them and bring out their flavour. And I include a cheesy ricotta mix in the filling as well which gives a knock out flavour and texture.

This is the perfect meal to hide some vegetables for unsuspecting picky eaters.  Try including mushrooms, zucchini and carrot.  You can grate the zucchini and carrot so that they melt into the sauce, never to be seen or tasted.  Chop up the mushrooms into tiny pieces and no one will ever know!

Do try Bolognese Stuffed Capsicums.  They are a wonderful way to vary your diet and best of all, they taste great!

Delicious, veggie filled and super healthy.

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Bolognese Stuffed Capsicums

An appetising, full flavoured meal that includes hidden veggies and healthy carbs.

Course Main Course

Keyword Bolgnese Stuffed Capsicums

Prep Time 1 hour

Cook Time 45 minutes

Total Time 1 hour 45 minutes

Servings 6

Author Jane Georgiades

Ingredients

• 6 green capsicums
• 1 large onion diced
• 2 cloves garlic finely chopped
• 500 g grass fed beef mince
• 1/2 cup red or white wine
• 3 tbsp parsley chopped
• 2 tbsp oregano
• 2 tbsp rosemary
• 1 400g can cannellini beans drained
• 2 400g cans diced tomatoes
• 6 button mushrooms finely chopped
• 1 small zucchini grated
• 1 small carrot grated
• 1/2 cup water
• 250 g ricotta
• 1 cup parmesan cheese

Instructions

1. Preheat the oven to 200°C. Slice the ends of the capsicums and deseed them. Spray the outside of the capsicums with oil. Place in a roasting dish lined with baking paper. Roast for 20-25 minutes. Meanwhile make the sauce.

2. Gently fry the onion and garlic in oil. Add the meat, brown and cook off the liquid. Add the wine and cook until it sizzles. Then add herbs, beans, tomatoes and your choice of vegetables and water. Cook the sauce for about an hour until meat is soft. Season with salt and pepper.

3. Stir in the ricotta and parmesan (reserving some parmesan to sprinkle on top) into the meat. Spoon the meat mixture into the capsicums. Sprinkle with parmesan cheese. Return to the oven and cook until bubbling and slightly golden - about 20 minutes. Serve with your favourite salad.