Prepare the onion, red pepper and parsley. Halve the courgettes lengthways, carefully scoop out the insides and finely chop the courgette flesh.
Rinse the quinoa thoroughly and cook according to the packet instructions. Meanwhile, set the courgette halves aside for filling.
Gently heat olive oil in a frying pan and briefly fry the onion, pepper and chopped courgette flesh. Stir in the tomato purée and season with sea salt and pepper.
Fold the cooked quinoa into the veg and stir in the parsley. Spoon the mixture into the courgette halves.
Put the stuffed courgettes in an ovenproof dish and bake in the oven at 200 °C (180 °C fan) for 20–25 min, until the courgettes are soft and the filling is lightly browned.
Serve hot, finished with fresh parsley and a small splash of olive oil if you like.
Good to know
I especially like an oven dish like this on days when things need to be simple. Juicy, savoury and pleasantly light – without much effort.
Swaps
Quinoa → millet (mild, also contains fibre and is naturally gluten-free); parsley → coriander (also contains vitamin K and adds fresh herby notes); red pepper → diced tomatoes (also bring vitamin C and more juiciness); olive oil → avocado oil (similarly heat-stable, with monounsaturated fatty acids).
Allergens
The recipe is naturally vegan and gluten-free, as long as the quinoa is pure. Onion can be a bit strong for sensitive children or a sensitive stomach. During pregnancy the ingredients are fine with good kitchen hygiene.
