Name: Mushroom-Stuffed Courgette
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 2 Large Courgettes; For the Stuffing: 15g oil spray (15 kCal); 1 Clove Garlic (5 kCal); 1 small leek (100g-22 kCal); 100g Mushrooms (15 kCal); 240g drained Chickpeas from 1 tin (173 kCal); 1 tsp ground cumin; 1 tsp ground corinader; ¼ tsp chilli powder; ¼ tsp turmeric; ½ tsp paprika; 150g Courgette flesh (25 kCal); 10g Fresh Coriander (2 kCal)

Mushroom-Stuffed Courgette

4 Sep 2017

by Wholeness

Prep Time

15 minutes

Cook Time

30 minutes

Total Time

45 minutes

Background

This mushroom-stuffed courgette is vegan, low-calorie, gluten-free, nut-free, dairy-free and sugar-free. So it's perfect for moss diets and weight management. The spices I mixed together are about 20 kCal altogether - if you want to be precise, add 1 tbs curry powder instead of the spices. It's quite filling on its own and one portion is only 65 kCal (ideal for intermittent fasting), or serve it with brown rice on the side.

Ingredients

2 Large Courgettes
For the Stuffing: 15g oil spray (15 kCal)
1 Clove Garlic (5 kCal)
1 small leek (100g-22 kCal)
100g Mushrooms (15 kCal)
240g drained Chickpeas from 1 tin (173 kCal)
1 tsp ground cumin
1 tsp ground corinader
¼ tsp chilli powder
¼ tsp turmeric
½ tsp paprika
150g Courgette flesh (25 kCal)
10g Fresh Coriander (2 kCal)

Instructions

Preheat oven to 180°C.
Cut the courgette in half lengthwise. Scoop out their flesh; chop and set aside.
Place the courgette shells in a roasting tin, hollowed side up.
Finely chop the leek, garlic and mushrooms.
Add these to a frying pan, spray over them the oil, then gently sauté them for 10 minutes under cover. Stir in the spices and chickpeas, lemon juice, salt and pepper. Add the freshly chopped coriander.
Spoon the mixture into courgette shells.
Bake for 30 minutes or so, until the courgette is tender.