Most people are aware of the five a day target for fruits and vegetables, but not all of us quite manage it. Having a variety of simple yet delicious fruit and vegetable-based recipes in your repertoire can be really useful for this – helping you get a diet that is naturally balanced, instead of trying to shoehorn your five portions in where you can.
To help you out, we’ve provided a beautifully versatile stuffed pepper recipe below to start you off. Or if you like, skip to the bottom and explore our round up of five-a-day-friendly healthy recipes with vegetables for dinner from the ProActiv recipe bank*.
Stuffed peppers with couscous and roasted veg
(Serves two as a main meal, contains two of your five-a-day)
- Two red, orange or yellow peppers
- 120g of couscous
- 160g each carrots and courgettes
- Three cloves of garlic
- ½ tablespoon olive oil
- Handful of fresh parsley, finely chopped (about 25g or less)
- 4 teaspoons of Flora ProActiv Buttery Spread (20g) if you need to control cholesterol levels**, if not, use Flora Buttery.
- Two grilled and sliced skinless turkey breasts (optional)
- To start, chop your carrots and courgettes into small cubes, drizzle with half a tablespoon of olive oil, and crush three cloves of garlic over the top. Season with a sprinkle of freshly ground pepper, and then put in the oven on low heat for 30-45 minutes until soft and starting to crisp at the edges.
- While the veg is roasting, take your two peppers, slice off the top and remove the seeds. Stand them upright on a baking tray and put into the hot oven to cook for 10 minutes until they are slightly tender.
- Meanwhile, pour the couscous into a large bowl and cover with boiling water. Place a plate over the bowl to keep the heat in and leave for at least 10 minutes or until all water has been absorbed. Fork through, then stir in the ProActiv spread and parsley.
- Once the roasted vegetables are cooked, tip them into a large bowl and then add the couscous and turkey. Spoon this mixture into your peppers, put the lid back on and serve while hot.
(One serving of this vegetable recipe provides 2323kJ/584kcal, 17g of fat, 3.9g of saturated fat, 70g of carbohydrates, 13.5g sugars, 36.5g of protein and 0.5g of salt)
This recipe is a great week night treat! It’s also very versatile, so you can get multiple vegetable-based recipes out of one technique. If you don’t need to control your cholesterol levels, you can swap out the Flora ProActiv Buttery Spread for regular Flora Buttery instead*, and still get the same great taste.
Roast cherry tomatoes and red onions instead of courgettes and carrots for a more boisterous dish. Swap parsley for basil, or throw thyme in with the roasting veg. Switch turkey for oily fish, like salmon or mackerel, to get more unsaturated fat. The sky’s the limit.
Want more vegetable recipes for dinner?
If you want more vegetable dish recipes, have a look at some of the suggestions on the Flora ProActiv recipe bank:
- Inspired to stuff more vegetables? Try our hearty stuffed aubergines recipe.
- This quinoa salad is a moreish treat, with peppers, apricot, and pomegranate jewels bringing a fresh sweetness.
- If you’re feeling peckish, why not have a light lunch or snack with our classic bruschetta?
- Healthy vegetable recipes are great, but fruit matters as well – treat yourself with this baked apple with ginger and orange dessert or go savoury with this nectarine and pear salad with stilton.
There are lots of ways to eat healthy recipes with vegetables. Have a look through our collection and get cooking. You’ll be five-a-day savvy in no time.
* Flora ProActiv contains plant sterols. A daily intake of 1.5 – 2.4g sterols can lower cholesterol by 7 – 10% in 2 – 3 weeks as part of a healthy diet and lifestyle including plenty of fruits and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one may need to be improved to reduce overall risk. Individual results may vary.
**Flora ProActiv is not intended for people who do not need to control their cholesterol.