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What you eat, and how much, is so important for your health and your waistline.

Cooking healthier food at home is a small, simple change that can have big benefits in the long run. We're showcasing easy recipes to help you on your way.

Give this one a go to get started today – and make sure to check back next month for another. Let's do this!

Bharelu shaak recipe

A healthy twist on this classic stuffed vegetable dish, from the state of Gujarat in India.

Prep: 15 mins
Cook: 30 mins
Serves 4

Nutritional information

Per serving (1/4 recipe):

  • 586kJ / 140kcal
  • 7g protein
  • 24g carbohydrate, of which 3.1g sugars
  • 7g fat, of which 0.7g saturates
  • 1.3g fibre
  • 0.6g salt
A plate of aubergines, large red peppers, onions and potatoes stuffed with a masala paste mix, served with rice.

Ingredients

Vegetables

  • 4 small aubergines
  • 6 okra fingers
  • 4 new potatoes
  • 4 long Turkish peppers, slit into halves and de-seeded
  • 3 shallot onions

Stuffing mixture

  • 2 tablespoons unsalted peanuts, crushed
  • 4 tablespoons gram flour (also known as chickpea flour)
  • 1.5 tablespoons vegetable oil
  • 1 teaspoon garam masala
  • 1 teaspoon garlic paste
  • 0.5 teaspoon salt (optional)
  • 1 teaspoon ginger paste
  • 3 chillies, crushed
  • 0.5 teaspoon turmeric powder
  • 0.5 teaspoon cumin powder
  • 0.5 teaspoon coriander powder
  • chopped fresh coriander, to serve (optional)

Swap tip

To reduce the salt content of the dish, try swapping the salt for paprika or lemon juice.

Method

  1. Pre-heat the oven to 200C (180C fan, gas mark 5). In a deep baking tray, add a small drop of oil and 240ml water. Using a knife, make slits in all the vegetables, deep and long enough to allow enough space for stuffing them.

  2. In a separate bowl, combine all the ingredients for the stuffing and mix well. Then stuff a few spoonfuls of the mixture into each vegetable.

  3. Place the stuffed vegetables into the oiled tray. If you have any of the stuffing mixture leftover, sprinkle it over the top, then cover with foil, and bake in the oven for 40 minutes or until the potatoes are soft.

  4. Once ready, take out of the oven and leave to cool for a few minutes before serving.

    Information:

    Serve with a portion of steamed or boiled long grain rice (cooked to packet instructions).

More mealtime inspiration

We have loads of tasty recipes for you and your family.

Whether you're after a healthier way to kickstart the day, simple ideas to banish boring sandwiches at lunch, or quick and easy mid-week dinners, there's something for everyone.

See more healthy recipes
Mixed-veg rice made with tomatoes, peas, carrots and peppers.

Dietary advice

Better Health cannot provide individual dietary advice.

If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional.

If you would like more information on eating disorders, Beat has lots of useful advice for adults and children.