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Active time
1 hour
4 servings

4 round courgettes or zucchini

4 tablespoon arborio rice

2 red onions

1 medium carrot

½ bunch dill

½ bunch flat leaf parsley

½ teaspoon mustard seeds (optional)

Handful of cashew nuts

2 tomatoes

½ pound lean ground beef

4 tablespoons extra-virgin olive oil

8 birdseye chillies (optional)

Pepper to tast

  1. Heat the oven to 350°F.
  2. Wash and dry the courgettes, cut off the tops, and gently perforate all the way around by pricking with a fork. Scoop out the soft flesh and put to one side.
  3. Rinse the rice under running water and drain well.
  4. Peel the onions and dice finely.
  5. Peel and finely dice the carrot.
  6. Wash the dill and parsley, shake dry and finely chop.
  7. Wash, dry, and finely chop the tomatoes.
  8. Mix the beef with the scooped-out courgette pulp, rice, onions, carrot, dill, parsley, mustard seeds, cashew nuts (reserve 4 for decoration) and 2 tablespoons of the olive oil. Season with pepper to taste and then fill the courgettes with the mixture.
  9. Put the courgettes in a deep roasting pan, base-side down, drizzle over the remaining olive oil, and pour in enough water to reach almost the tops of the courgettes.
  10. Cover the pan with foil and bake for about 40 minutes until the courgettes have collapsed slightly and the mixture has expanded to the top.
  11. Heat the broiler to high.  Decorate the baked courgettes with the chillies and the reserved cashew nuts and broil for a few minutes, until slightly golden. Serve and enjoy.

Recipe, content and photo courtesy of Positively Good For You


Calories: 408
Total Fat: 27g
Saturated Fat: 3g
Sodium: 70mg
Carbohydrate: 28g
Fiber: 5g
Protein: 17g

Yield: 4 servings

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