Baked Stuffed Courgettes with Quinoa and Tomato Sauce
Courgette is one of the most versatile vegetables you can cook with. Turned into edible little boats, filled with a creamy cream-cheese-and-quinoa mixture and baked until golden, they become a real showstopper on the plate. A homemade tomato sauce with shallots and fresh herbs pulls everything together and makes this a satisfying main course. Perfect for anyone who loves varied vegetarian cooking.
Ingredients
- 80 g mixed quinoa
- 1 kg courgettes, about 4
- 300 g cream cheese
- 2 tsp flaked almonds
- 2 shallots
- 1 tin chopped tomatoes
- salt
- pepper
- oregano
- thyme
- basil
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 843 kcal | 1,686 kcal |
| Carbohydrates | 46 g | 92 g |
| Protein | 48 g | 96 g |
| Fat | 49 g | 98 g |
| Fibre | 7 g | 14 g |
| of which sugar | 9 g | 18 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the quinoa thoroughly in a fine sieve under hot water. Bring 150 ml water to the boil in a saucepan and cook the quinoa for about 15 minutes, until tender. Season with salt and pepper. Meanwhile, preheat the oven to 200C (fan 180C).
- Wash the courgettes, halve them lengthways and scoop out the centres with a teaspoon. Place the courgette halves on a baking tray lined with baking paper and season lightly with salt and pepper. Finely chop the scooped-out flesh and set aside.
- Once the quinoa is cooked, stir it together with the cream cheese and flaked almonds to make an even mixture. Season to taste with salt and pepper. Spoon the quinoa filling evenly into the hollowed-out courgette halves and bake for 30 minutes.
- Meanwhile, peel the shallots and cut into fine dice. Heat a little oil in a pan, sweat the shallots until softened, then add the chopped courgette flesh. Let it cook briefly.
- Add the tinned tomatoes to the pan and season everything with salt, pepper, thyme, oregano and basil. Simmer the sauce over medium heat for about 5 minutes, then taste and adjust the seasoning.
- Take the courgettes out of the oven, arrange on plates and serve with the tomato sauce.
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Nutrition facts per serving (estimate)
| Calories | 843 kcal |
|---|---|
| Carbohydrates | 46 g |
| Protein | 48 g |
| Fat | 49 g |
| Fibre | 7 g |
| of which sugar | 9 g |
Frequently asked questions
Can I swap the quinoa for something else?
Yes, cooked rice or millet work well as alternatives and combine just as nicely with the cream cheese to make a filling.
How do I know when the stuffed courgettes are done?
After about 30 minutes at 200C (fan 180C) the filling should be lightly golden and the courgettes soft but still holding their shape.
Can I prepare this dish ahead?
You can make the filling and the tomato sauce the day before and keep them in the fridge. Fill and bake the courgettes just before serving.
Is this recipe gluten-free?
Yes, all the listed ingredients are naturally gluten-free. Just check the cream cheese label for a suitable product without additives.
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