Courgettes Stuffed with Rice and Vegetables
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Ingredients
- 4 large courgettes
- 150 g long-grain rice
- 1 red pepper, finely diced
- 1 onion, finely chopped
- 2 garlic cloves
- 2 ripe tomatoes, finely chopped
- 200 ml vegetable stock
- 2 tbsp olive oil
Nutrition (per serving)
- Calories
- 290 kcal
- Protein
- 8.5 g
- Carbohydrate
- 43 g
- of which sugars
- 10.8 g
- Fat
- 8.4 g
- of which saturates
- 1.5 g
- Fibre
- 5.9 g
- Salt
- 0.45 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the oven to 190C (170C fan, gas 5). Halve the courgettes lengthways, scoop out the centres and finely chop the flesh.
- 2
Heat the olive oil in a pan and soften the onion, garlic, pepper and chopped courgette flesh for 8 minutes.
- 3
Stir in the rice, tomatoes and vegetable stock, bring to a simmer, cover and cook for 12 minutes until the rice is nearly tender.
- 4
Season well and spoon the mixture into the courgette shells, arranging them in a baking dish.
- 5
Cover with foil and bake for 20-25 minutes until the courgette shells are tender.
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