Name: Courgettes Farcies Légères
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Cuisine: Mediterranean
Ingredients: 2 zucchinis; 400 g lean ground beef (5% fat); 200 g basmati rice; 1 onion; 1 garlic clove; 200 g tomato sauce (coulis); 30 g Parmesan cheese; 2 tbsp olive oil; 2 sprigs thyme; 8 basil leaves; 4 sprigs parsley; 1 pinch of salt; 1 pinch of pepper

Jump to Recipe·Leave a Review

Why You’ll Love This Recipe

This recipe is hearty yet light, making it a great option for family dinners or meal prep. The zucchini provides essential vitamins and fiber, while the lean beef offers plenty of protein without excess fat. The tomato sauce adds richness, and Parmesan gives a final touch of indulgence. It’s a well-balanced dish that is both comforting and guilt-free. Courgettes Farcies Légères

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 zucchinis
400 g lean ground beef (5% fat)
200 g basmati rice
1 onion
1 garlic clove
200 g tomato sauce (coulis)
30 g Parmesan cheese
2 tbsp olive oil
2 sprigs thyme
8 basil leaves
4 sprigs parsley
1 pinch of salt
1 pinch of pepper

Directions

Preheat the oven to 200°C (400°F). Wash the zucchinis and cut them in half lengthwise. Scoop out the flesh with a spoon and set aside. Peel and chop the onion, and mince the garlic.
In a pan, heat olive oil and sauté the zucchini flesh with the onion and garlic. Add the ground beef and cook until browned. Season with thyme, chopped basil, salt, and pepper.
Fill the zucchini halves with the prepared stuffing and place them in an ovenproof dish. Pour the tomato sauce over the zucchinis and bake for 40 minutes.
A few minutes before the end of cooking, sprinkle Parmesan on top and broil until golden. Meanwhile, cook the basmati rice in boiling water for 8–10 minutes. Serve the stuffed zucchinis with rice and garnish with fresh parsley.

Servings and timing

Serves: 4 people
Prep time: 15 minutes
Cook time: 50 minutes
Total time: 1 hour 5 minutes
Calories per serving: about 406 kcal

Variations

Replace ground beef with ground turkey or shredded white fish for a lighter protein option.
For a vegetarian version, stuff the zucchinis with rice, quinoa, chickpeas, or a mix of vegetables like eggplant and carrots.
Try round zucchinis for a fun presentation.
Swap Parmesan with mozzarella, feta, or ricotta for different flavors.
Add crushed nuts on top for extra crunch.

Storage/Reheating

Stuffed zucchinis can be stored in the fridge for up to 3 days in an airtight container. Reheat in the oven at 180°C (350°F) for 10–15 minutes to preserve texture. They can also be frozen for up to 2 months; thaw in the fridge overnight before reheating.

FAQs

Can I replace the beef with a vegetarian option?

Yes, you can use tofu, chickpeas, beans, or even a rice and vegetable mix.

What if the top of my stuffed zucchinis burns too quickly?

Cover the dish with foil during baking and remove it at the end to brown.

Can I use round zucchinis instead of long ones?

Yes, round zucchinis work perfectly and are easy to fill.

Can I use another cheese instead of Parmesan?

Yes, mozzarella, ricotta, or feta are good alternatives.

Can I prepare stuffed zucchinis ahead of time?

Yes, assemble them in advance and bake just before serving.

Is it possible to freeze stuffed zucchinis?

Yes, they freeze well. Store in airtight containers and reheat in the oven.

Can I use brown rice instead of basmati rice?

Absolutely, brown rice will add more fiber and nutrients.

How do I make the dish lighter?

Use ground turkey, chicken, or fish instead of beef and reduce the amount of cheese.

Can I add more vegetables to the stuffing?

Yes, diced bell peppers, mushrooms, or carrots blend well with the mixture.

How do I know when the zucchinis are fully cooked?

They should be tender when pierced with a fork, but not mushy.

Conclusion

Light stuffed zucchinis are a perfect example of a balanced dish that combines flavor, nutrition, and satisfaction. With lean protein, vegetables, rice, and a touch of cheese, this recipe is both hearty and healthy. Easy to customize with vegetarian or lighter variations, it’s a versatile meal that fits into any healthy eating plan while still being a true comfort food.