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Veggie Towers

Veggie Towers

Who could resist trying a taste of a veggie tower, made with couscous or rice, peas, corn, and any other veggies you have around? The presentation makes it almost impossible.

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Veggie Towers
30 Minutes or Less
Start to finish, this recipe requires only a half-hour or less to make!
Healthy Pick
This recipe is a healthy choice for your preschooler. Prepare it together to familiarize your child with its good-for-you ingredients.

Servings: 6

Prep Time: 20 min.

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  • 1/2 cup frozen peas, thawed
  • Prepared rice or couscous (leftovers)
  • 1 red pepper, chopped fine (or any leftover veggies)
  • 3/4 cup frozen corn, thawed
  • Cooking spray


  • 6 six-oz. paper cups
Tip: Other vegetables you can use include broccoli, carrots, spinach, green beans, bok choy, and zucchini. All vegetables should be chopped and steamed (or unthawed, if frozen).


  1. Step 1

    Spray six paper cups with nonstick cooking oil.

  2. Step 2

    Fill each cup with about the same amount of peas.

  3. Step 3

    Spoon 3 tablespoons of the rice or couscous over the peas and press down with a spoon to make level.

  4. Step 4

    Add a layer of red pepper to each cup. Then, on top of the peppers, add another layer of rice, pressing down on the mixture.

  5. Step 5

    Top with the corn. Press down again.

  6. Step 6

    Place a small piece of wax paper on top of each cup and microwave on high power until the mixture is heated through, about 1 to 2 minutes.

  7. Step 7

    Place a saucer or plate over the cups and flip over, so the cup is upside down. Let the cups stand for about 5 minutes.

  8. Step 8

    Give the cups a few taps and gently lift them off the Towers.

Tip: To ensure that the ingredients are not too hot, an alternative method is to heat each ingredient individually (microwaving is easiest), test for temperature, and then combine in the mold. You can also try a biscuit cutter for a tower of a different shape.

Nurtition Facts

  • Calories: 107
  • Total Fat: 0g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 235mg
  • Total Carbs: 23g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 3g
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