Courgette stuffed with quinoa, feta and tomato

Ingredients

• 2courgettes
• 1 smallonion, diced
• 1 clovegarlic, chopped
• 185 g (1 cup)cooked red quinoa (or another type of quinoa)
• 75 g (½ cup)feta or goat’s cheese
• 1tomato, or a few cherry tomatoes
• 15 ml (1 tablespoon)oil
• to tastesalt and black pepper

Instructions

1. 1

   Boil the courgettes

   Cook the courgettes in a large pan of boiling water for about 15 minutes.

2. 2

   Cool and drain

   Drain the courgettes and leave them to cool slightly.

3. 3

   Scoop out centres

   When cool enough to handle, cut the courgettes in half and carefully scoop out the centres with a spoon, taking care not to break the skins.

4. 4

   Set aside skins

   Arrange the courgette skins in an ovenproof dish and set aside.

5. 5

   Fry onion and garlic

   Meanwhile, heat the tablespoon of oil in a frying pan and cook the onion and garlic for about 4–6 minutes.

6. 6

   Cook the courgette

   Chop the scooped-out courgette flesh, add it to the pan and cook for about 3 minutes.

7. 7

   Season the filling

   Season with salt and pepper.

8. 8

   Add the quinoa

   Stir in the cooked quinoa and cook for one more minute.

9. 9

   Mix in the cheese

   Take the pan off the heat and mix in the feta.

10. 10

    Fill the courgettes

    Spoon the filling into the courgette skins and place small tomato slices on top.

11. 11

    Bake briefly

    Bake at 180°C (350°F) for about 5 minutes.

12. 12

    Serve straight away

    Serve immediately.

What are stuffed courgettes?

Stuffed courgettes are halved courgettes filled with a savoury mixture and cooked until the filling is hot. Versions appear in many home-cooking traditions, with fillings ranging from grains and vegetables to meat or cheese.

This version uses cooked quinoa, the scooped-out courgette flesh and feta, with fresh tomato on top. It keeps the filling simple and makes use of the whole courgette.

Nutrition and macros by portion

The nutrition label shows one serving as written: 350 calories, 15g protein, 38g carbs, 16g fat.

The quinoa provides most of the carbohydrate, while the oil and feta contribute much of the fat; quinoa and feta also supply some protein. Pair a portion with leafy salad or extra vegetables for a more varied plate.

Preparing the courgettes

Boiling first: cook the courgettes for the stated 15 minutes, then let them cool enough to handle. They need to be tender enough to scoop, but the skins should still hold their shape.

Scooping carefully: use a spoon and leave a sturdy shell rather than scraping right through the skin. Chop the removed flesh so it mixes evenly into the filling.

Building the filling

Onion and garlic: cook them in the oil for 4–6 minutes before adding the courgette flesh. This gives them time to soften before the quicker finishing stages.

Quinoa and feta: the quinoa is already cooked, so it only needs a minute in the pan to warm through. Add the feta off the heat so it can be folded into the filling without prolonged cooking.

Filling and baking

Even filling: divide the mixture between the courgette halves, keeping it within the skins. Small tomato slices sit neatly on top and make the portions easy to serve.

Short oven time: bake at 180°C for about 5 minutes, just as directed. The filling is already cooked, so this final stage is brief rather than a long bake.

Choosing the cheese and tomatoes

Cheese: feta gives a salty, crumbly contrast to the mild courgette and quinoa; goat’s cheese is the suggested alternative. Taste the filling before adding much salt, since feta can be quite salty.

Tomatoes: use one sliced tomato or a few cherry tomatoes cut into small pieces. Keep the topping modest so it sits on the filling rather than slipping off.

Serving ideas

These courgettes can be served as a light main course or as part of a larger meal. A leafy salad or simply dressed greens make a fresh accompaniment.

For a more substantial plate, add bread or another portion of cooked grains. Serve soon after baking while the filling is warm.

Recipe notes & tips

• Let the boiled courgettes cool slightly before handling them.
• Scoop gently and leave enough flesh around each skin to keep it intact.
• Chop the courgette centres finely so they distribute through the filling.
• Use quinoa that is already cooked before starting the pan mixture.
• Taste before adding salt, especially if using feta.
• Cut the tomato topping into small pieces so it stays on the filled courgettes.

Variations

• Try another quinoa: use a different type of cooked quinoa as suggested in the recipe.
• Swap the cheese: use goat’s cheese instead of feta.
• Use cherry tomatoes: halve or slice a few small tomatoes for the topping.
• Add fresh herbs: stir chopped parsley into the filling just before adding the cheese.
• Serve with greens: accompany the courgettes with a simply dressed leafy salad.

Common mistakes to avoid

• Overcooking the courgettes: cook for about 15 minutes and check that the skins remain sturdy enough to fill.
• Breaking the skins: scoop with a spoon gently and avoid scraping through the outer shell.
• Using uncooked quinoa: cook the quinoa beforehand, as the pan stage only warms it through.
• Adding feta over the heat: take the pan off the heat before mixing in the cheese.
• Salting too soon: taste the filling first, since feta may already make it salty.
• Baking for too long: keep to about 5 minutes because the filling is already cooked.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat in an ovenproof dish at 180°C until hot throughout; the courgettes will be softer after reheating.

Frequently asked questions