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The benefits of capsicum

The next time you drop by your fruit and veg shop, make sure to include some capsicums in your basket. This versatile vegetable is an excellent ingredient for so many recipes and can be eaten raw or cooked.

As well as being tasty, capsicums are full of nutrients, including vitamins A, B1, B2, B3, B6, B9, C, E, and K.

They also contain manganese, which helps the healthy functioning of your brain and nervous system, and potassium, which helps regulate many bodily functions.

Capsicums are also a great source of fibre, which we need to keep our digestive system healthy.

For two easy ways to introduce more capsicums into your diet, take a look at our tasty recipes.

Grilled red pepper dip

This vibrant dish brings out the distinctive flavour of capsicums and is super easy to make.



  1. Coat the capsicums with a mixture of the olive oil, garlic powder, and chopped rosemary. Grill the capsicums for around 2 minutes on each side or until they soften. Once they’ve cooled, cut them into ½-centimetre-long strips.
  2. Beat the sun-dried tomatoes, cream cheese, garlic, and onion salt in a bowl until well mixed. Add in the feta cheese and capsicums until blended in.
  3. Cut the red and green capsicums and carrots into batons and serve the dip with corn chips, and cut veggies on a platter.

Stuffed capsicums

As well as being colourful and nutritious, this recipe is easy to put together and makes a no-fuss mid-week meal.



  1. Bring a large pan of water with a pinch of salt to the boil. Cut the stalks off the capsicums and take out the seeds. Cook the capsicums in the boiling water for 5 minutes, then drain. Sprinkle a little salt inside each of the capsicums and put to one side.
  2. In a large pan, brown the onions and beef. Drain off any extra fat and add salt and pepper to taste. Stir in the tomatoes, rice, water, and Worcestershire sauce. Cover and simmer for around 15 minutes or until the rice is tender. Take off the heat then stir in the cheese.
  3. Pre-heat the oven to 350 degrees (175 degrees Celsius). Fill each pepper with the beef and rice mixture and put the capsicums in a baking dish, open side facing upwards. In a bowl, mix the tomato soup with a little water to thin it out a bit. Pour over the capsicums.
  4. Cover with foil and bake for 25 to 35 minutes. If you are serving the peppers as the main dish, they pair well with a green salad and crusty bread.

Tasty capsicums from a fruit and veg shop near me

Why not try your hand at these simple and yummy capsicum recipes? To make it super easy, discover one of our local fruit and veggie shop where you can order your fruit and veg delivery in Melbourne. We make sourcing fresh and tasty local produce and fruit delivery in Melbourne with your favourite online grocery store hassle-free.

Any questions? Contact us to know more about getting your grocery delivery in Melbourne direct to your door.