Nut Roast Capsicums

clock 20 minutes + 30 minutes bowl Serves 4


  • 1 Tbsp oil
  • 1 small onion, chopped finely
  • 1 cup diced celery
  • 1 cup grated carrot
  • ½ cup sunflower seeds
  • ½ cup walnuts, chopped
  • ½ tsp oregano
  • pinch of chilli flakes
  • 1 tsp wholegrain mustard
  • ¼ cup chopped fresh herbs e.g. parsley, basil (and extra parsley to garnish)
  • 2 eggs
  • salt to taste
  • pepper to taste
  • 2 large red capsicums
  • ½ cup grated cheese
  • ½ cup chicken stock or water for cooking
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  • 1. Preheat an oven to 180°C.

  • 2. In a medium sized pan, heat the oil and add the onion and celery to cook for 3 minutes. Add the carrot to cook for 3 or 4 minutes until softened. Remove from the heat and allow to cool.

  • 3. In a medium sized bowl place the sunflower seeds, walnuts, oregano, chilli flakes, mustard, herbs, eggs and salt and pepper. Add the onion mix, season and stir well.

  • 4. Cut the capsicums in half and scoop out the seeds. Divide the nut mixture by 4 and fill each half.

  • 5. Place the filled capsicums in an ovenproof dish and top with grated cheese.

  • 6. Pour the water or chicken stock around the capsicum and bake in the oven for 30 minutes. If they are browning too quickly, place a bit of tinfoil over the top.

  • 7. Garnish with extra chopped parsley, and serve as an accompaniment to your meal.

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