Moroccan · Main course
Vegan Stuffed Courgettes with Herbed Rice
Courgettes hollowed and filled with a fragrant rice stuffing of onion, tomato, herbs and warm spices, then braised in a light tomato sauce until tender, make an elegant vegan main in the Moroccan tradition of stuffed vegetables. The rice absorbs the sauce as it cooks, and the whole dish is aromatic with mint, parsley and cumin.
- Prep
- 30 min
- Cook
- 45 min
- Total
- 75 min
- Serves
- 4
- Level
- Medium
Ingredients
- 6 medium courgettes
- 180 g rice
- 1 onion, finely chopped
- 3 tomatoes, chopped (plus 400 g for the sauce)
- 2 garlic cloves, crushed
- 1 tsp cumin, 1 tsp paprika
- Large bunch parsley, mint and coriander, chopped
- 6 tbsp olive oil
- Juice of 1/2 lemon, salt and pepper
Method
- 1
Hollow the courgettes
Trim the courgettes and scoop out the centres with a spoon or corer to make hollow shells, chopping the scooped flesh for the stuffing.
- 2
Make the stuffing
Mix the rinsed rice with the onion, chopped tomatoes and courgette flesh, garlic, herbs, cumin, paprika, half the oil, salt and pepper.
- 3
Fill
Loosely fill the courgette shells with the rice mixture, leaving room for the rice to swell.
- 4
Braise
Make a light tomato sauce in a wide pan with the remaining oil and tinned tomatoes, nestle in the stuffed courgettes, add a little water, cover and simmer 35–40 minutes until the rice is tender.
- 5
Finish
Spoon the sauce over, add lemon juice and extra herbs, and serve warm.
Chef's tips
- Fill the shells only loosely — the rice expands as it cooks and will burst an over-packed courgette.
- Keep the braise gentle and topped up with a little water so the rice cooks through without the sauce drying out.
- Use the scooped courgette flesh in the stuffing so nothing is wasted.
Frequently asked questions
Can I stuff other vegetables the same way?
Yes. The same herbed rice fills tomatoes, peppers and small aubergines beautifully. Braise them together for a mixed platter of stuffed vegetables.
Can I prepare them ahead?
Yes. Stuff the courgettes and refrigerate, then braise when needed. They also reheat well, the flavours deepening after a day.