2 large red Bel peppers
100g Brussels sprouts
40g cashew nuts
30g grated cheese
Salt and black pepper
Prep to Cook: Chopping board, vegetable knife, grater, saucepan or frying pan, spatula, tablespoon, ovenproof dish, Oven 180C Gas Mark 4
Prep: Prepare the peppers: Remove stalk stem.
Slice pepper carefully in half through the stalk.
Scoop out the seed, seed pods and any excess flesh.
Prepare the filling:
Slice the Brussels sprouts thinly, and also the broccoli stems.
Dice the mushrooms including the stalks.
Mix the vegetables and then melt 30g butter in a sauce or frying pan.
Stir fry the vegetables for 5 minutes until the bulk is reduced.
Chop 40g cashew nuts and add to the vegetable, season well.
Stir in half of the grated cheese and mix thoroughly.
Spoon this mixture into the red peppers.
Top with the remaining grated cheese.
Put the peppers into an ovenproof dish and add about 100ml water.
Cover the peppers loosely with foil so that the peppers steam to cook.
After 30 minutes remove the foil and leave to brown for a further 10 minutes.
This recipe can be served as a main veggie dish or colourful side dish for meat of your choice.
It will Increase your consumption of vegetables.
Cooks Know How: Knife skills form a major part of this dish. Carefully prepared pepper pots hold a good amount of vegetables and will contribute to a healthy diet. The filling is a medley of vegetables, brussells, broccoli and mushrooms. In order to reduce the bulk prior to filling the peppers the vegetables are firstly chopped and then stir-fried. The cashews are roughly chopped and added to add texture to the filling. The cheese has a special role, as it forms a glue to hold the vegetable medley together and help the filling sit in the pepper. The cheese also adds high quality protein (HBV) to complement the vegetable proteins (LBV).
Cooking the peppers surrounded by water and with foil cover, means steam helps the peppers to soften gently. By the time cooking is complete the water will have evaporated. Further cooking browns the cheese and makes the peppers look tasty.
Change the vegetable medley filling. Think about using up left-overs from a roast meal. Alternately when there is a glut of seasonal vegetables such as courgettes, tomatoes or beets they could be diced and used.