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Vegan Bean and Vegetable Stuffed Courgettes Recipe

low carb healthy Vegan Bean and Vegetable Stuffed Courgettes Recipe - 1

These healthy bean and vegetable stuffed courgettes make for a simple low-carb vegan meal.

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Making use of a handful of basic ingredients, it’s also cheap and simple to cook.

The numbers below will make for the three servings.

Ingredients

  • 3 courgettes
  • 1 tin kidney beans, drained Can substitute for black beans, pinto beans, cannellini beans or chickpeas
  • 1 carton of passata (around 500g) Or 1 tin chopped/whole tomatoes
  • 1 onion, peeled and chopped
  • 1 clove garlic, chopped
  • 1 pepper, deseeded and diced Any colour. Could swap for mushrooms
  • 1/2 to 1 red chilli, deseeded and chopped (optional)
  • Salt, Pepper, Dired Oregano

How to make low carb healthy vegan bean and vegetable stuffed courgettes:

  1. Pre-heat the oven to 200 degrees/180 degrees (fan)
  2. In a saucepan and large frying pan, add the oil over a medium heat.
  3. Add in the onions, garlic and chilli (if using) and fry for 5 minutes.
  4. Add in the peppers and continue to fry for a further 5 minutes. You could also add/substitute for mushrooms.
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  6. Pour in the passata. If using chopped/whole tinned tomatoes instead of passata, break them up with the back of a spoon or fork.
  7. Season to taste with salt and pepper, plus a little dried oregano or other herbs/spices you prefer.
  8. Simmer for 15 minutes.
  9. In the meantime, cut the ends off the courgettes and half length-ways. Spoon out the seeds.
  10. Place the courgettes skin-side down in a baking dish and fill with the bean & vegetable mixture.
  11. Optionally top with breadcrumbs and/or grated cheese.
  12. Bake for 20 minutes.
  13. Serve and enjoy.
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