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Jan 13, 2020 Recipes Samantha Mainland 256 views

Not sure how to eat capsicum? Eat it as you would an apple – munch right into it! Or chop it up and add it to almost any stir fry, curry, stew or soup for some extra texture and nutrients.

Need something more specific, see this tasty garlic-capsicum sauce recipe below.

Garlic-Capsicum Sauce


3 tablespoons olive oil

2 large onions, coarsely chopped

2 green capsicums, ribs and seeds removed, coarsely chopped

2 red capsicums, ribs and seeds removed, coarsely chopped

5 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoon ground cumin

1 large tomato, coarsely chopped

3 cups of mixed coriander leaves and tender stems

Salt and pepper to taste


  1. Heat oil over medium heat. Add onion, cook, stirring often, until they start to soften (about 5mins).
  2. Add capsicum, garlic, oregano and cumin, cook, stirring often, until capsicum is crisp-tender (about 10mins). Add tomato, cook, stirring occasionally, for 5 minutes more.
  3. Transfer to a food processor. Add coriander and puree until slightly chunky. Season with salt and pepper.

Add to meats as a sauce, use as a salsa replacement for chips and dip, use as a seasoning base in pasta or stir fry dishes. Whichever way you decide to eat it, enjoy it.

If not using immediately, transfer sauce in 1 cup quantities, to airtight containers. Freeze until ready to use – can freeze for up to 3 months.

About The Author - Samantha Mainland

Samantha is a highly educated Naturopath having graduated from both Southern Cross University with a Bachelor of Naturopathy, and University of Tasmania with a Bachelor of Medicine Management with Professional Honours in Complementary Medicine.

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