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.
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)
- Preheat the oven to 200°C (gas mark 7).
- 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.
- 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.
- 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.
- Toast 100g pumpkin or sunflower seeds seeds in a dry pan on medium high heat, moving constantly until light brown and smelling nutty.
- Add the toasted seeds and the dried fruit (eg dates, raisins, cranberries) to the bulgur mix.
- Slice the courgettes in half lengthways and use a tablespoon to remove the seeds, leaving a smooth channel.
- Line a roasting tin with some non-stick baking paper.
- 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.
- 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.
- 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.
- Garnish with chopped herbs and remaining toasted seeds.