Add brightly-coloured capsicums to your shopping list for April.
Capsicums are sold by colour: green, red, orange, and yellow and each one contains slightly different amounts of nutrients, due to their different colours. Red capsicums have the sweetest flavour.
Choose capsicums that are firm with shiny, brightly-coloured skin. Avoid any with dull skin, or that are wrinkled or bruised.
Capsicums can be kept refrigerated in the crisper for up to one week.
Cut capsicums in half and remove the seeds and the membrane. You can eat them raw with dips, or add them to salads and sandwiches. They add a sweet flavour to casseroles and soups, and can be used in pizza toppings. They are also great in stir-fries, pasta sauce, frittatas or BBQ skewers.
4 quick ways with capsicums
This capsicum soup has a delicious roasted flavour and vibrant colour. Dice 1 butternut pumpkin and 2 large red capsicums, and roast in oven until tender. Spray a large saucepan with oil, then add 2 finely-chopped onions and sauté for 5 minutes. Add 1 cup of water and 2 teaspoons paprika. Bring to a simmer and add roasted vegies, a 400g can no-added-salt tomatoes, 1 tablespoon tomato paste and 1/2 cup water. Simmer for 1 hour, until soup turns a deep golden red. Puree in a food processor until smooth. Season with black pepper and top with a spoonful of light sour cream.
This side dish is great with grilled lamb or beef. Combine roughly chopped red, yellow and green capsicum with 1 diced Spanish onion, 4 cloves crushed garlic, 1 teaspoon rosemary and pepper. Place mixture onto a tray and roast for 35 minutes, turning halfway through. Leave to cool slightly, then mix with 1 cup low-fat natural yoghurt and a dash of lemon juice.
This simple dip is so tasty! Remove skin from 1 roasted red capsicum. Place flesh into a food processor with 100g reduced-fat feta and blend until smooth. Season with freshly ground black pepper and serve on toasted sourdough, topped with basil and fresh tomato.
Stuffed roasted capsicums are an easy, nutritious dinner option and only take 15 minutes to cook. There are various filling options, so experiment with vegies and pantry staples. Try combining low-fat cottage cheese, 1 can tuna, cooked rice, diced button mushrooms and parsley.
Did you know? Red capsicums are sweet because they contain almost double the natural sugar (4g/100g) of green.