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Stuffed courgettes

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  • Serves: 4

We made this recipe at our Community Kitchen at Southwyck House for some of our hot meals recipients and it was really delicious.

 

Halved courgettes, stuffed with grains and roasted, are a delicious and nutritious meal. If you’ve never tried courgettes this way give this recipe a go.

 

Ingredients

200g bulgur wheat (rice or quinoa also works well)

350ml cold water

1 tsp ground cumin

1 tsp ground coriander

4 medium courgettes

Handful fresh herbs eg coriander, parsley, thyme, chopped

2 medium onions or shallots, peeled and cut into half moons

2 cloves garlic, peeled and chopped

Handful chopped dates, dried cranberries or raisins

2 tbsp olive oil

Juice of one lemon

2 tbsp balsamic vinegar

Salt & pepper, to taste

100g pumpkin or sunflower seeds (or a mix of both)

 

Instructions

  1. Preheat the oven to 200°C (gas mark 7).
  2. Heat up 1 tbsp olive oil in a large wok or frying pan. Add your sliced onions and 1 tbsp balsamic vinegar and cook on a low heat for 30 minutes, adding a little water if they stick. Stir often. They’re done when they’re golden brown and smelling sweet.
  3. Rinse 200g bulgur wheat. Add to a saucepan with a pinch of salt, 1 tsp ground cumin, 1 tsp ground coriander and 350ml cold water. Bring to the boil then reduce to the lowest heat, cover and simmer for 10-15 minutes or until all the water has been absorbed.
  4. Once cooked fluff up with a fork and then mix in your cooked onions, chopped fresh herbs, 1 tbsp olive oil and the juice of one lemon.
  5. Toast 100g pumpkin or sunflower seeds seeds in a dry pan on medium high heat, moving constantly until light brown and smelling nutty. 
  6. Add the toasted seeds and the dried fruit (eg dates, raisins, cranberries) to the bulgur mix.
  7. Slice the courgettes in half lengthways and use a tablespoon to remove the seeds, leaving a smooth channel. 
  8. Line a roasting tin with some non-stick baking paper. 
  9. Put the courgettes in the tin with the flesh facing up. Fill all the courgettes with the bulgur wheat and herb mixture, using a spoon to pack them down. 
  10. Add a second layer of grain mixture to the top, piling it up generously. Season the whole tray with salt and pepper, drizzle over a little oil and some lemon juice.
  11. Roast for 30 minutes or until the courgettes are soft (you can check by inserting a sharp knife into one of them) and the grains are nicely toasted.
  12. Garnish with chopped herbs and remaining toasted seeds.