Roasted Capsicum Spread

A low-calorie, low-carb spread made with roasted capsicum, onion and garlic is sure to make your wraps and sandwiches tastier.


  • Capsicum (red, yellow and green) – 1 each deseeded and cut into big chunks
  • Onion (medium) – 1 cut into big chunks
  • Garlic – 3 cloves (unpeeled)
  • Chilli flakes – 1 tspn
  • Salt – To taste
  • Black pepper – To taste
  • Dried oregano – ¼ tspn
  • Olive oil spray
  • Water – To grind


  1. In a baking tray place the vegetables, spray the oil, sprinkle salt and the herbs & spices.
  2. Give it a toss to coat the veggies in the spices and oil.
  3. Place in a pre-heated oven at 220ºcelcius for 30 minutes.
  4. Halfway through the roasting process, remove the baking tray and turn the vegetables.
  5. Once done, allow it to cool.
  6. Blend the roasted ingredients with a little water to grind to a smooth paste.
  7. Now this tasty spread is ready to serve.


  1. It tastes lovely when spread on sandwiches and wraps. Load the sandwich/ wrap with your favourite veggies.
  2. If you want to make this spread into a dip/ salad dressing, grind it with a little more water to give it a saucy consistency.

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