How to prepare stuffed courgettes – Easy, light and low-energy recipe

Stuffed zucchini is a summer classic: versatile, tasty, and perfect for making ahead. In this recipe, we'll show you how to make baked stuffed zucchini with a simple, vegetarian filling, and we'll also suggest a meatless version , perfect for those following a plant-based diet.

Plus, we'll give you some tips for cooking them more sustainably , using an air fryer or induction hob to save energy without sacrificing taste.

Ingredients for 4 people

• 4 round or long courgettes

• 100 g of stale bread (or breadcrumbs)

• 80 g of grated Parmesan cheese

• 1 egg

• 1 clove of garlic

• Chopped fresh parsley

• 100g diced mozzarella (optional)

• Extra virgin olive oil, salt and pepper to taste

How to Make Stuffed Zucchini (Step-by-Step)

1. Prepare the zucchini : Wash them thoroughly, cut off the ends (or the top, if round), and scoop out the flesh with a teaspoon. Reserve the pulp.

2. Cook the pulp : Chop the pulp and brown it in a pan with a drizzle of oil and the garlic clove for 3-4 minutes. Then let it cool.

3. Prepare the filling : In a bowl, combine the cooked pulp, soaked and squeezed bread (or breadcrumbs), egg, Parmesan cheese, mozzarella, chopped parsley, salt, and pepper. Mix until the mixture is soft but firm.

4. Stuff and cook : Fill the courgettes with the filling, place them in a baking dish and brush the surface with a drizzle of oil.

Low-energy cooking tips

To save energy, you can cook stuffed courgettes in one of the following ways:

• Air fryer : 160°C for 15-18 minutes

• Induction or fan-assisted combination oven : 170°C for 20-25 minutes

• Traditional oven : 180°C for approximately 30 minutes

The air fryer uses up to 70% less energy than a traditional oven, ideal for cooking in the summer without overheating the room.

Variation: Meatless Stuffed Zucchini (Vegan)

For a vegetarian or vegan version, you can substitute the ingredients as follows:

• Eliminate eggs, mozzarella and parmesan cheese

• Add 100 g of already cooked couscous or boiled lentils

• Flavor with spices like curry, smoked paprika, or turmeric

• Bind the mixture with a spoonful of hummus or chickpea flour

The result is a dish rich in flavor, light and completely plant-based.

What to pair with stuffed courgettes

Stuffed zucchini is a complete dish, but it's also a great main course in a more substantial meal. Here's what to pair with stuffed zucchini to complete your menu:

• 🥗 Summer salad with cherry tomatoes, black olives and cucumbers

• 🍚 Basmati rice or pilaf with herbs

• 🍞 Lightly toasted whole wheat rustic bread

• 🥂 Fresh white wine (Vermentino, Pinot Grigio, or Greco di Tufo)

Now that you know how to make stuffed zucchini and have discovered the meatless version, all that's left to do is give them a try! It's a healthy, economical recipe that's perfect for the whole family.
And if you want to save energy , choose an air fryer or induction cooking: your kitchen – and the environment – ​​will thank you.