Stuffed Capsicums

A highly transportable meal to eat raw on the run... Or enjoyed at the dinner table with friends 

15 min
12 Cookies
Level: Easy

Recipe:(serves 2 People)

  • 2 capsicums

  • 3 tomatoes

  •  2 sticks of celery

  •  1/2 cup spinach

  •  1 carrot

  •  3 sun-dried tomatoes

  •  1/4 cup pepitas

  •  3 Tbsp sesame seeds

  •  Juice of 1 lemon

  •  1/4 cup fresh coriander

  •  1/2 tsp Sea Salt


  1. Remove the tops and seeds of both capsicums, keeping the capsicums in tact. Set aside.
  2. Roughly chop the tomatoes, celery and carrot.
  3. In a high powered food processor, combine the celery, tomatoes and carrot and process on medium speed until the vegetables are well combined. Don't over process or they will turn into raw soup! Alternatively, you can dice these ingredients very finely with a sharp knife.
  4. Add the remaining ingredients and mix thoroughly on medium speed. You still want the nuts to have some bulk so again, don't over process
  5. Spoon mixture into the capsicums, filling them right to the top. Serve immediately.


A word from The Raw Food Girl

The health benefits of capsicums are so extensive, they are definitely a veggie you want to be eating often. Not only are they super high in nutrients such as vitamin C, but are also a source of vitamin B6 and magnesium, both which are beneficial in treating depression (1). 

In fact, capsicums are such an excellent source of vitamin C that eating them in conjunction with iron-rich foods (like spinach, kale, spirulina, sesame seeds etc) can really help the body to absorb more of this essential nutrient (2). I've always been on the low side for iron stores, even as a meat eater. 

Ironically, my iron levels are better now on a vegan diet than it ever was on a diet of red meat and iron supplements. Because now I understand just how important it is to pair nutrients together for maximum absorption. Vitamin C + iron = an iron infusion. Well maybe not quite an iron infusion, but you get my drift. 

Capsicums can also be used as an anti-inflammatory, cancer preventive and pain relief (3) so it's pretty freaking awesome! 

They are however part of the nightshade family, which can be quite toxic to people who suffer from leaky gut syndrome or eczema. Symptoms can include irritable bowel, itchiness, rashes, bloating and heartburn (4) - things that won't kill you, but can be pretty annoying to live with.

So perhaps for you guys, steer clear of capsicums and opt for alternative sources of vitamin C-rich foods, like pineapples.  

For the rest of us - eat up!  


Nutritional Claims 
This recipe is low in calories, sodium and saturated fat. 
This recipe is a good source of dietary fiber. 
This recipe is an excellent source of Vitamin A and Vitamin C.