Recipe: Healthy Halloween stuffed Capsicums

Celebrate Halloween with these spooktacular healthy stuffed capsicums! They’re perfect for a family dinner ahead of trick-or-treating.

Ingredients

• 4 small capsicums (a mix of orange, red and yellow looks nice)
• 25g pine nuts
• 1 tbsp olive or rapeseed oil
• 1 red onion
• 2 fat garlic cloves, crushed
• 1 small eggplant, chopped into small pieces
• 200g pouch mixed grains (we used bulghur wheat and quinoa)
• 2 tbsp sundried tomato paste
• Zest of 1 lemon
• Bunch basil, chopped

Instructions

Step 1: Cut the tops off the capsicums(keeping the tops to one side) and remove the seeds and any white flesh from inside. Use a small sharp knife to carve spooky Halloween faces into the sides. Chop any offcuts into small pieces and set aside.

Step 2: Toast the pine nuts in a dry pan for a few mins until golden, and set aside. Heat the oil in the pan, and heat the oven to 200C/180C fan/gas 6. Cook the onion in the oil for 8-10 mins until softened. Stir in the garlic, capsicum offcuts and eggplant and cook for another 10 mins, until the veggies are soft. Add a splash of water if the pan looks dry. Season.

Step 3: Squeeze the pouch of grains to break them up, then tip into the pan with the tomato paste. Stir for a minute or two to warm through, then remove from the heat and add the lemon zest, basil and pine nuts.

Step 4: Fill each capsicum with the grain mixture. Replace the lids, using cocktail sticks to secure them in place, and put the capsicums in a deep roasting tin with the carved faces facing upwards. Cover with foil and bake for 35 mins, uncovered for the final 10. The capsicums should be soft and the filling piping hot.

Serves 4, this recipe has been extracted from BBC Good Food