Toasted courgette packed with warmly spiced stuffing and finished with a lemon tahini sauce, pomegranate seeds, and sharp quick-pickled red onions.
Served with a bright carrot, celery, and pepper ribbon salad.
Ingredients
- 120g brown long grain rice
- A red onion
- 3tbsp balsamic Vinegar
- 1 sweet potato (1cm cubes – 250g)
- 4 Courgettes
- 2 garlic cloves
- 1 tbsp harissa paste
Method
- Cook the 120g of Rice (300ml water and a pinch of salt in pressure cooker. 15 mins with 10min natural release)
- Quick-Pickle the Red Onion: Slice 1 red onion into thin half-rounds. Mix in a bowl with 3 tbsp balsamic vinegar, 1 tablespoon water, and a pinch of salt. Leave for at lease 20 mins.
- Roast sweet potato (Air-Fry with olive oil 15mins 190deg)
- Prep Courgettes: Trim, half and gently remove the seeds leaving a 1cm shell. Place on a lightly oiled baking tray.
- Make Filling: Heat 1 tbsp olive oil. Sauté the chopped courgette flesh and 2 finely chopped garlic cloves for 4–5 minutes until softened. Stir in 1 heaped teaspoon harissa paste, ½ teaspoon ground cumin (if using), ¼ teaspoon ground cinnamon (if using), and a good pinch of salt. Add 1 x 400g tin chickpeas (drained and rinsed), the air-fried sweet potato cubes, and the cooked brown rice. Mix well and cook for 2 minutes to meld the flavours. Taste and adjust seasoning.
Stuff and Roast: Pile the filling generously into each courgette boat, pressing down gently. Drizzle with a little olive oil. Roast in the oven at 200°C (180°C fan) for 20–25 minutes until the courgettes are tender and the filling is lightly golden on top. Alternatively, air-fry at 180°C for 12–15 minutes for a slightly quicker, more concentrated result.
Make the Tahini-Lemon Sauce: In a small bowl, whisk together 4 tablespoons tahini, the juice of 1 lemon, 2 tablespoons vegan natural yoghurt, 1 tablespoon silken tofu (blended smooth if lumpy), and 3–4 tablespoons warm water until you have a smooth, pourable consistency. Season with a pinch of salt.
Prepare the Ribbon Salad: Use a vegetable peeler to shave 2 carrots, 1 celery stick, and half a capsicum pepper into long ribbons. Toss with the juice of half a lemon, a drizzle of olive oil, and a small pinch of salt. Drain the quick-pickled onions and fold a few through the salad, reserving the rest for garnish.
Serving Suggestion Including Sides or Finishing Touches:
Place two stuffed courgette halves on each plate.
Drizzle generously with the tahini-lemon sauce, letting it pool slightly on the plate.
Scatter a handful of fresh pomegranate seeds over the courgettes for colour and sweet-sharp bursts.
Top with the remaining drained quick-pickled red onions.
Serve the carrot, celery, and pepper ribbon salad on the side, lightly dressed and refreshing.
If you have fresh mint or parsley, a small scattering lifts the whole dish beautifully.
Protein/Nutrition Boosts Used or Recommended:
Chickpeas:** The primary protein source in the filling, offering fibre and sustained energy.
Brown Rice:** Adds wholegrain complex carbohydrates and a nutty texture.
Tahini & Vegan Yoghurt:** Calcium, healthy fats, and creaminess in the sauce.
Silken Tofu in the Sauce:** An invisible protein and texture boost, making the sauce richer without altering flavour.
Pomegranate Seeds:** Antioxidant-rich and adds a vibrant finish.
Courgette Shells:** Keep the dish vegetable-forward while reducing reliance on heavier carbs.
Make-Ahead Plan:
Morning/Afternoon:
- Cook the brown rice and let it cool.
- Make the quick-pickled red onions.
- Prepare tahini-lemon sauce
- Hollow out the courgettes and make the filling mixture
45 Minutes Before Dinner:
- Stuff courgettes & get them in the over.
- Prepare the ribbon salad.
Just Before Serving:
Scatter pomegranate seeds, drizzle the tahini sauce, and plate the salad.
Recent Comments