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Capsicum (also known as bell pepper) is a great vegetable to grow from spring to summer. It is high in iron, vitamin B6, vitamin C, sodium, and magnesium. It contains antioxidants and manganese, is anti-inflammatory, and may reduce the risk of certain cancers. It also contains lutein and zeaxanthin which are good for our eyes. It comes from South America and belongs to the nightshade/Solanaceae family. This is the same family as eggplant, tomato and chili. It likes a position with full sun however may need protection from the hot afternoon sun and not much wind.

How to grow?

In our Melbourne climate, it is best to grow spring to summer, as capsicums like the heat. If sowing by the seed you can start early (late winter-early spring) with a heat mat or indoors. They like temperatures above 20 degrees to germinate. Transplant when the soil warms up after the last frost. If there is still a chance of frosts, plant them out in larger pots in a sunny position. Otherwise, you can sow direct later in spring. You can grow in large pots/containers (the Ideal pot size is 40-50 cm wide and deep), but it is better to grow in the ground. Be sure to mix in some compost before you plant/transplant as it likes rich soil, and use a good potting mix if growing in containers (make sure the container has holes for drainage).

Seedlings – plant after the last frost. Water deeply twice a week, or more if planted in pots. Use some mulch to conserve moisture. They can take up to 3 months to grow. They will turn green first and later will turn red or another colour depending on the variety. They will grow sweeter the longer you leave them on the plant, although you can pick them early.

Ingredients: 

• 4 capsicum
• 500g chicken mince
• 2 cups of rice(cooked)
• ½ cup frozen corn

• 2 cups Mexican cheese
• 1 cup salsa
• 1 tsp taco seasoning

Method:

1. Preheat the oven to 180 Celsius. Rinse black beans and thaw corn. Combine with cooked rice, chicken, taco seasoning, 1 cup of cheese and salsa.
2. Cut capsicum in half along the length of the capsicum, and remove the seeds.
3. Stuff each half of capsicum with the mixture from step 1. Bake for 30 minutes. Remove from the oven and add the rest of the cheese. Bake for another 15 min.
4. Serve hot.