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Simple Roast Capsicum Sauce

A vibrant and tasty sauce to add to other dishes

45 mins
4 ingredients
$0.70 / person
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Simple Roast Capsicum Sauce


Serves = 6

  • 2 medium red capsicum
  • 1 small red onion
  • 2 cloves garlic
  • 2 tbsn extra virgin olive oil

It’s this easy

  • Preheat the oven 200°c (fan forced)
  • Cut the capsicums in half and remove the seeds
  • Peel the red onion and cut into quarters
  • Place the capsicum, onion and whole garlic cloves on a baking tray lined with baking paper and drizzle over 1 tbsn of olive oil
  • Roast for 15 to 20 minutes, turning halfway through to cook evenly
  • When cooked place the capsicums and garlic in a covered bowl (or tupperware with the lid on) and set aside for 20 minutes. Then peel the skin off the capsicums and garlic
  • Put the capsicums, garlic, red onion and remaining olive oil in the blender or small food processor and blend until smooth


  • Add dried or fresh chilli to give the sauce some heat


Nutrition information (per serve):

  • Energy (390kJ)
  • Protein (1.9g)
  • Total fat (7.2g)
  • Saturated fat (1.1g)
  • Carbohydrate (4.4g); Starch (0.1g), Sugars (4.3g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (2.2g)
  • Sodium (4mg)
  • Calcium (7mg)
  • Iron (0.3mg)


Contains: FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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