Wild Rice Stuffed Capsicums

Prep time 15 minutes 
Cooking time 30 minutes 
Serves 2 people 


● 2 red capsicums
● ¾ cup wild rice
● 1 tsp ground cumin
● ½ tsp ground coriander
● ¼ tsp paprika
● ½ zucchini diced
● 1 tomato diced
● 1 cup spinach
● 1 tsp oil
● ¼ cup corn kernels from cob
● 2 tbsp peas
● 200ml passata
● 3 tbsp gluten free breadcrumbs
● 1 tsp chopped parsley


  1. Prepare capsicums by slicing off the tops and scooping out the flesh and seeds. Discard the tops and insides.
  2. Preheat the oven to 180°C.
  3. Bring a large saucepan of water to the boil and cook the wild rice for 10 minutes or until
    tender. Strain and rinse with water.
  4. Heat the oil in a frypan and saute zucchini and tomato until softened slightly. Add in the peas, corn, passata, cumin, coriander and paprika and simmer for 5 minutes or until thickened slightly.
  5. Add in spinach and wild rice and cook until spinach has wilted.
  6. Scoop rice mix into capsicums and top with breadcrumbs. Place capsicums onto a lined tray and bake for 10-15 mins.
  7. Garnish with chopped parsley and serve.
Lydia Taylor - Low FODMAP Cooking

Lydia Taylor

Lydia Taylor is a current Nutrition Sciences student at Deakin University in Melbourne, Australia. She has a degree in Film and Television with Honours from Swinburne University and has been working within the digital space for over five years.  

As one of many Australians suffering from a digestive disorder, Lydia is passionate about low FODMAP cooking and has shared her experience on Instagram. Lydia has also developed a Low FODMAP recipe eBook. 

When Lydia isn’t in the kitchen developing recipes she spends time with her family and friends or curled up with a good book.  

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