1 large red pepper
1 large yellow pepper
1 medium aubergine, halved lengthways
1 large courgette, halved lengthways
Low-calorie cooking spray
1 onion, finely diced
4 garlic cloves, crushed
3 tbsp tomato purée
150g dried basmati rice
2 tbsp each of finely chopped fresh mint and flat-leaf parsley
½ tsp dried chilli flakes
150ml vegetable stock
1 Preheat your oven to 160°C/ fan 140°C/gas 3. Slice the tops off the peppers and set aside to use as lids. Scrape out the seeds and any white pith, and discard.
2 Using a teaspoon, scoop out the flesh from the aubergine and courgette to create a shell to fill. Finely dice the flesh.
3 Spray a wide, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Cook the onion and garlic for 5-6 minutes or until softened, then add the diced aubergine and courgette. Reduce the heat to medium and cook for a further 5-6 minutes, stirring regularly.
4 Add the tomato purée, rice and 250ml water. Bring to a gentle simmer and cook for 8-10 minutes. Stir in the chopped herbs and chilli flakes, and season to taste. 5 Arrange the prepared vegetables in a deep ovenproof dish and fill each one with the rice mixture. Replace the lids on the peppers and pour the stock into the dish around the veg. Cover tightly with foil and cook for 20 minutes. Uncover and cook for a further 10-15 minutes, or until the veg and rice are cooked through and tender, and serve.