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provencal stuffed courgettes

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.

Download a printable version here

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