Stuffed courgettes

Ingredients

• 10 mediumcourgettes
• 60 ml (4 tbsp)oil
• 3 clovesgarlic, chopped
• 2onions, cut into small dice
• 2red peppers, cut into small dice
• 1 kgminced beef
• 2 sachetsGourmet beef stock powder
• 15 ml (1 tbsp)Gourmet ground cumin
• 30 ml (2 tbsp)Gourmet whole oregano
• 6eggs
• 45 ml (3 tbsp)fresh parsley, chopped
• 250 gParmesan cheese

Instructions

1. 1

   Boil the courgettes

   Put the courgettes in a large pan, cover them with water and bring it to the boil. Cook over a medium-high heat for 10 minutes, then drain and leave to cool.

2. 2

   Scoop out centres

   Once cool, halve each courgette lengthways. Carefully scoop out the centres, taking care not to split the skins.

3. 3

   Mash the flesh

   Mash the scooped-out courgette flesh with a fork and set it aside.

4. 4

   Soften the vegetables

   Heat the oil in a large frying pan and add the garlic, onion and red pepper. Cook until the vegetables are soft and the onion is translucent.

5. 5

   Cook the beef

   Add the minced beef, stock powder, ground cumin and oregano. Cook until the beef is thoroughly cooked.

6. 6

   Mix the filling

   Stir in the reserved courgette flesh, eggs and parsley, mixing well.

7. 7

   Fill and top

   Spoon the mixture into the courgette halves and sprinkle with Parmesan.

8. 8

   Bake until golden

   Arrange the filled courgettes on an oiled baking tray. Bake for 20 minutes, or until lightly golden.

What are stuffed courgettes?

Stuffed courgettes are hollowed-out courgette halves filled with a savoury mixture and baked. This version is Chilean-inspired, using minced beef, vegetables, herbs and Parmesan for a substantial main dish.

The method makes use of the courgette flesh as well as the skins: the centres are mashed and stirred into the filling. That helps bring the mixture together while keeping the courgette shells intact for serving.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 39g protein, 13g carbs, 31g fat.

The minced beef, eggs and Parmesan provide most of the protein, while the courgettes, onions and peppers contribute most of the carbohydrates. Oil, beef and cheese account for much of the fat; serve a portion with salad or extra vegetables to balance the plate.

Preparing the courgettes

Boiling first: the courgettes cook for 10 minutes before they are hollowed out. Let them cool enough to handle, then scoop carefully so the skins remain whole.

Saving the centres: mash the flesh with a fork and keep it for the filling. If it seems especially wet, let it drain briefly so the filling is easier to spoon into the shells.

Building the beef filling

Vegetable base: cook the garlic, onion and red pepper until soft and the onion looks translucent. This gives the beef mixture a tender base rather than leaving crunchy pieces inside the stuffed courgettes.

Seasoning: the stock powder, cumin and oregano flavour the minced beef as it cooks. Cook the beef through before adding the courgette flesh, eggs and parsley.

Filling and baking

Eggs in the mixture: mix them thoroughly through the cooked beef and vegetables so they are distributed throughout the filling. Fill the shells without pressing so firmly that they split.

Golden tops: sprinkle Parmesan over the filled courgettes and bake for 20 minutes, until the tops are lightly golden. The recipe does not specify an oven temperature, so use the setting given by the original recipe publisher if available.

Texture and doneness cues

Courgette shells: after boiling, they should be soft enough to scoop but still sturdy enough to hold their shape. Handle them gently when transferring them to the tray.

Filling: the beef should be thoroughly cooked before it goes into the courgettes. At the end of baking, look for lightly golden Parmesan and a hot filling.

Serving the courgettes

These filled halves work well as the centre of a meal, with a crisp green salad or simply cooked vegetables alongside. Their beef, egg and Parmesan filling is already rich and savoury.

For a more filling plate, serve them with rice or potatoes. A fresh, lightly dressed side can balance the richness without adding much preparation.

Recipe notes & tips

• Choose courgettes of similar size so they cook at roughly the same rate.
• Let the boiled courgettes cool before scooping to make them easier to handle.
• Scoop with a small spoon and leave enough flesh around the skin to keep each half sturdy.
• Cook the onion and peppers until soft before adding the beef.
• Use a tray that holds the filled courgettes snugly so they are easier to move.
• Check for lightly golden Parmesan at the end of the 20-minute bake.

Variations

• Add chilli: stir a little chopped chilli into the vegetable base for a warmer filling.
• Use another cheese: replace some or all of the Parmesan with a hard cheese that melts well.
• Add olives: mix chopped olives into the cooked filling for a salty, savoury note.
• Include tomatoes: add diced tomato to the onion and pepper mixture and cook until softened.
• Change the herbs: use fresh coriander in place of parsley for a different herbal flavour.

Common mistakes to avoid

• Overcooking the courgettes: they can split when scooped; start checking their firmness after the stated 10-minute boil.
• Breaking the skins: scoop gently and leave a sturdy border around each half.
• Adding wet courgette flesh: drain it briefly if watery so the filling does not become loose.
• Filling before the beef is cooked: cook it thoroughly in the pan before mixing in the other filling ingredients.
• Packing the filling too tightly: spoon it in gently to avoid tearing the courgette shells.
• Expecting a specified oven temperature: none is provided in the supplied method, so check the publisher's recipe for that detail.

How to store

Refrigerate leftovers in a covered container and eat within 3 days. Reheat until piping hot throughout in an oven or microwave; the courgettes will soften further after reheating.

Frequently asked questions