2 stuffed vegetable recipes for the vegetarian diet

Sometimes the easiest way to incorporate more vegetables into your diet is to choose dishes that simply wouldn't be the same without them. Vegetables take centre stage in these recipes.

• Preparation: 15 minutes.
• Cooking time: 23 minutes.
• Serves 4.

Ingredients:

• 4 medium zucchini
• 250 ml (1 c) reduced-fat ricotta cheese
• 1 large egg, lightly beaten
• 50 ml (1⁄4 c) coarsely grated gruyère cheese
• 5 ml (1 tsp) all-purpose flour
• 2 ml (1⁄2 tsp) dried thyme
• 1 ml (1⁄4 tsp) salt
• 1 ml (1/4 tsp) black pepper
• 1 can (450 g/15 oz) corn kernels, drained and rinsed
• 10 ml (2 tsp) canola oil
• 4 scallions, thinly sliced
• 1 plum tomato, seeded and coarsely chopped

Instructions:

1. Preheat broiler. Cover a baking tray with aluminum foil.
2. Cook zucchini in a large saucepan of lightly salted boiling water until softened, or about five minutes. Drain and rinse under cold running water.
3. Halve zucchini lengthwise. Scoop out centres, leaving a shell about eight millimetres (1/3 inch) thick. Coarsely chop the removed flesh. Place zucchini shells on baking tray.
4. Combine ricotta, egg, cheese, flour, thyme, salt, pepper and corn in a medium bowl.
5. Heat oil in a medium non-stick frying pan over medium-high heat. Add chopped zucchini, scallion and tomato. Sauté until light golden and mixture is dry, or about eight minutes. Leave to cool slightly. Stir into the ricotta mixture. Spoon into zucchini halves.
6. Broil 15 centimetres (six inches) from heat until heated through and the filling is lightly browned, or about 10 minutes. Allow to stand 10 minutes before serving.

• These zucchini "boats" filled with ricotta and gruyère cheese are a good source of bone-saving calcium.

Per serving:

• 329 calories
• 15 g protein
• 10 g fat (including 6 g saturated fat)
• 23 mg cholesterol
• 49 g carbohydrates
• 10 g fibre
• 743 mg sodium

• Preparation: 20 minutes.
• Cooking time: 30 minutes.
• Serves 6.

Ingredients:

• 6 large red, yellow, orange or green peppers
• 15 ml (1 tbsp) canola oil
• 1 small zucchini, finely chopped
• 2 cloves garlic, crushed
• 15 ml (1 tbsp) freshly squeezed lemon juice
• 500 ml (2 c) cooked couscous
• 1 can (450 g/15 oz) chickpeas, drained and rinsed
• 1 medium ripe tomato, seeded and finely chopped
• 5 ml (1 tsp) dried oregano
• 2 ml (1⁄2 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 125 ml (1⁄2 c) crumbled feta cheese

Instructions:

1. Slice tops off peppers to make lids. Scoop out seeds and membranes; discard. Simmer the peppers and lids in a large saucepan of lightly salted boiling water, covered, for five minutes. Drain and set aside.
2. Preheat oven to 180°C (350°F). Heat oil in a medium saucepan over medium heat. Add zucchini and garlic. Sauté two minutes. Stir in juice. Cook one minute and remove from heat.
3. Stir in the couscous, chickpeas, tomato, oregano, salt, pepper and feta.
4. Fill each pepper with couscous mixture. Place upright in a shallow baking dish. Cover with pepper lids. Bake just until filling is heated through, or about 20 minutes.

Per serving:

• 207 calories
• 8 g protein
• 4 g fat (including 1 g saturated fat)
• 3 mg cholesterol
• 36 g carbohydrates
• 7 g fibre
• 307 mg sodium

Try pairing these high-protein vegetarian dishes with whole wheat rolls and a salad of red and yellow cherry tomatoes for a low-calorie meal that can't be beat!