Stuffed Courgettes are a super colorful, tasty, and healthy recipe to enjoy with your family and friends this summer. Packed with a rich, savory filling made with lentils, tomatoes, herbs, and walnuts, these courgette boats are perfect for long summer evenings and weekends.

You’ll love them even more because they are easy to make with simple ingredients and have a rich and tasty flavor without using meat. The secret to the best Courgette Boats is to use the scooped-out flesh of the courgette as part of the stuffing.

For this recipe, I’m using lentils, tomatoes, herbs, and walnuts to give that summery taste and flavorful nutty texture… but you can easily swap the lentils for chickpeas, kidney or cannellini beans, mushrooms, or even tempeh if you prefer.

You can top with my super easy plant-based parmesan recipe

Nutritional Benefits:

Courgettes

• Low in Calories: Courgettes are low in calories, making them an excellent choice for weight management.
• Rich in Vitamins: High in vitamin C and vitamin A, courgettes support immune function, skin health, and vision.
• High in Fibre: The fibre content aids in digestion and promotes a feeling of fullness.
• Antioxidants: Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

Lentils

• High in Protein: Lentils are a great plant-based protein source, essential for muscle repair and growth.
• Rich in Fibre: High fibre content aids in digestion and helps maintain stable blood sugar levels.
• Iron-Rich: Important for preventing anemia and supporting overall energy levels.
• Folate: Essential for DNA synthesis and repair, making it particularly important during pregnancy.

Onions

• Antioxidants: Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties.
• Heart Health: Compounds in onions can help reduce blood pressure and cholesterol levels, promoting heart health.
• Immune Support: High in vitamin C, onions boost the immune system and improve the body’s ability to fight infections.
• Digestive Health: The prebiotics in onions support gut health by promoting the growth of beneficial bacteria.

Garlic

• Antimicrobial Properties: Garlic has natural antibacterial and antiviral properties, supporting immune health.
• Heart Health: Known for lowering blood pressure and cholesterol levels, reducing the risk of heart disease.
• Anti-Inflammatory: Contains compounds like allicin that have anti-inflammatory effects.
• Nutrient-Rich: Provides manganese, vitamin B6, vitamin C, and selenium.

Walnuts

• Heart-Healthy Fats: Rich in omega-3 fatty acids, walnuts are excellent for heart health.
• Antioxidants: High in antioxidants, walnuts help combat oxidative stress and inflammation.
• Brain Health: Nutrients in walnuts, such as DHA, support cognitive function and brain health.
• Protein and Fibre: Provides plant-based protein and fibre, promoting satiety and digestive health.

Tomatoes

• Rich in Lycopene: Tomatoes are a primary source of lycopene, an antioxidant linked to reduced risk of heart disease and cancer.
• Vitamins and Minerals: High in vitamin C, vitamin A, and potassium, which support overall health and wellness.
• Hydrating: With high water content, tomatoes help keep you hydrated.
• Anti-Inflammatory: Compounds in tomatoes can reduce inflammation, supporting joint and skin health.

Fresh Herbs (Parsley)

• Nutrient-Dense: Parsley is packed with vitamins A, C, and K, supporting immune function, skin health, and bone health.
• Antioxidants: Contains antioxidants that help protect cells from damage.
• Anti-Inflammatory: Helps reduce inflammation and supports overall health.
• Digestive Aid: Parsley can aid in dige

Incorporating these wondeful summer ingredients into your diet can be an excellent way to boost your nutrient intake, support overall health, and enjoy delicious meals.

Ingredients:

• 4 medium courgettes
• 1 tablespoon extra virgin olive oil
• 1 medium onion finely chopped
• 3 cloves garlic pressed or grated
• 240 grams lentils
• 50 grams walnuts chopped
• 400 grams crushed tomatoes (crushed, puree, passata, diced, or sundried tomato paste)
• 2 tablespoons soy sauce
• ½ teaspoon dried oregano
• 1 teaspoon salt or more to taste
• 2 twists black pepper
• 4 tablespoons grated vegan parmesan or non-dairy cheese – see my plant-based parmesan recipe
• Garnish

Garnish 

• 1 tablespoon chopped parsley / basil leaves
• 1 lemon – in quarters

Method:

1. Prepare the Courgettes:
– Wash and cut the courgettes in half lengthwise.
– Scoop out some of the courgette flesh and chop it finely with a knife, ensuring not to remove too much flesh so that the boats remain sturdy.

2. Make the Filling:

– Preheat the oven to 200°C.
– In a pan, heat a tablespoon of olive oil and gently fry the onion for about 3 minutes.
– Add garlic and the chopped courgette pulp, cooking for 5 minutes.
– Stir in drained and rinsed lentils, chopped walnuts, crushed tomatoes, herbs, soy sauce, salt, and black pepper.
– Simmer for 10 minutes on medium to low heat, stirring occasionally until the filling is rich, tasty, and thick. Adjust salt and spices as needed.

3. Fill and Bake:
– Fill the courgette halves with the lentil mixture and arrange them on a lined baking tray or dish.
– Drizzle with olive oil and bake at 200°C for about 25 minutes. If using cheese, sprinkle with grated vegan parmesan or mozzarella and bake for an additional 5 minutes until the cheese melts or becomes crispy.

Garnish

• Adjust baking time based on courgette size and your preference for tenderness.
• Sprinkle with freshly chopped parsley or other fresh herbs and a squeeze of lemon juice before serving.

Enjoy these vibrant and flavorful courgette boats as a main course or a delightful appetizer for any occasion.

Happy cooking!