| Type | Per person |
|---|---|
| Energy | 685 kcal |
| Fat | 28 gr |
| of which saturated | 5 gr |
| Carbohydrates | 81 gr |
| of which sugars | 23 gr |
| Fibres | 9 gr |
| Protein | 21 gr |
| Salt | 0.19 gr |
Stuffed courgettes
Main course
2 persons
30 - 60 min
With seasonal products
450gr vegetables p.p.
Ingredients
2 persons
| 2 small courgettes (approx. 250g each) |
| 300g tomatoes |
| 1 onion |
| 1 clove of garlic |
| 3 sprigs of parsley |
| 1 sprig of fresh dill |
| 2 tablespoons of olive oil |
| 1 teaspoon of sugar |
| 1 teaspoon of cinnamon |
| 1 teaspoon of mint |
| freshly ground pepper |
| 150g brown rice |
| 50g unsalted nuts |
| 2 tablespoons of grated 30+ cheese |
Preparation
1. Preheat the oven to 200 degrees.
2. Wash the courgettes and cut them in half lengthwise. Hollow out the courgettes and puree the flesh in a food processor.
3. Cut the tomatoes into pieces. Puree the tomatoes in a food processor and then rub the tomato paste through a sieve to remove the peels.
4. Peel and chop the onion. Heat the oil in a frying pan and stir-fry the onion until translucent. Squeeze the garlic on top. Stir in the rice and fry this mixture, while stirring. Chop the dill and parsley over it. Add half of the pureed tomatoes and the courgette puree. Add the sugar, cinnamon, mint and freshly ground pepper to taste. Simmer on low heat for about 10 minutes.
5. Stuff the courgettes with the tomato rice and place them side by side in a baking dish. Pour the rest of the tomato puree into the baking dish. Sprinkle the grated cheese over the courgettes. Bake the stuffed courgettes in the oven for about 40 minutes. Sprinkle the chopped nuts on top. Enjoy your meal!
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