provencal stuffed courgettes
If you visit Provence in the summer "Petits farcis" are everywhere. My grandma used to make a large saucepan of the sauce and add to a wide variety of mediterranean vegetables including: courgettes, tomatoes, aubergines, artichokes, red and green peppers and onions! How lucky was I growing up always eating such a delicious rainbow? This simple one pot recipe is my take on it. Merci Mamie.
ingredients
serves 2-4
4 round courgettes
500g beef mince
150g brown rice, cooked
1 red onion, chopped
3 tablespoon tomato paste
70ml red wine
3 teaspoon dried "Herbes de Provence"
Olive oil
Optional : feta for crumbling over
method
prep time: 20mins
total cook time: approx 1hr
Preheat oven to 180°C.
Cook the brown rice and set aside.
Wash the courgettes and slice the top off.
With a small spoon, scoop out the middle, keep flesh aside if you wish to use later.
In a large saucepan, add a drizzle of olive oil and the chopped onion.
Cook on medium heat until onions have softened.
Add the minced beef, stir and cook until the meat has browned all over, stirring occasionally.
Add the red wine, tomato paste and herbs and stir to combine.
Cook on low heat for another 10 minutes.
Add the cooked rice and mix well.
Take off the heat.
Stuff each courgettes with the mixture, and place them in a baking dish.
Cover the dish loosely with aluminium foil.
Bake for about 30 minutes in the preheated oven, or until the courgettes appear softer and are heated through.
To serve, crumble feta and a twist of fresh black pepper over each courgette.
the health boost tip
The sauce mix can be prepared a day ahead and stored in your fridge. So that's another food prep tip for you all! For a leaner option, the beef can be replaced by minced chicken or for a meat free option, the beef mince can be replaced by Puy lentils.
