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Spiced vegan stuffed courgettes served
Oven-roasted stuffed courgettes with a savoury spiced lentil filling

Spiced vegan stuffed courgettes

Author: Flavelo
Recipes Vegetarian & Vegan Main Courses Quick Meals
The tradition of stuffed vegetables (dolma, gemista) is ancient in the Mediterranean region. Courgette is an excellent 'vessel', as its neutral taste lets the filling shine, while its high water content steams the grain inside. The combination of red lentils and couscous forms a complete protein, while Eastern spices bring warmth to the dish.
🕒 Prep Time 20 mins
🍳 Cook Time 25 mins
⌛ Total Time 45 mins
🍽️ Servings 4 servings
🔥 Calories 340 kcal
🌍 Cuisine Mediterranean / Middle Eastern

Ingredients

Equipment Needed

  • Corer or teaspoon
  • Baking tray
  • Frying pan for the filling

Allergen Information

⚠️ Gluten (couscous)

Instructions

1 ✓

Pour just enough boiling water over the couscous to cover it, cover, and let it swell for 5 minutes. Fluff with a fork.

Tip: Couscous is actually pasta, not a grain, so it just needs scalding.
2 ✓

Cut the courgettes in half lengthways and hollow out the insides (leave approx. 0.5cm wall thickness). Chop the scooped-out flesh finely.

Tip: Use the scooped-out insides for the filling, don't throw them away!
3 ✓

In a frying pan, sauté the onion in the oil, then add the garlic and chopped courgette flesh. Cook until the liquid evaporates.

Tip: It's important the liquid evaporates, otherwise it will make the couscous soggy.
4 ✓

Stir in the spices and tomato purée, and fry briefly. Finally, fold in the lentils and couscous. Season with salt and pepper.

Tip: The filling must be intensely flavoured because the courgette 'carrier' is neutral.
5 ✓

Fill the courgette boats with the mixture. Place in a baking tray and bake at 200°C for 20-25 minutes.

Tip: If you like, you can sprinkle vegan cheese or breadcrumbs on top for crunch.
6 ✓

Serve sprinkled with fresh parsley.

Recipe FAQ

Why did the filling become watery?
Courgettes release a lot of water during baking. You can prevent this by salting the courgette 'boats' after hollowing them out, leaving them for 10 minutes, then patting away the moisture.

Ingredients

  • 4 whole Medium courgettes
  • 200 g Cooked red lentils (or tinned, rinsed)
  • 100 g Couscous (dry weight)
  • 3 tbsp Tomato purée
  • 1 whole Onion
  • 2 cloves Garlic
  • 1 tsp Ground cumin
  • 1 tsp Ground coriander seeds
  • 1 tsp Paprika
  • 2 tbsp Olive oil
  • 1 bunch Parsley