FreeFrom Stuffed Marrow or Mega Courgette
Dairy, wheat, gluten, corn, nightshade & egg free; can be soya & nut free
A very satisfying vegetarian main course which can also be used as a vegetable with a roast. Ideally the centre of the marrow should be cooked and the outside remain slightly crisp to give it some texture.
1 medium size marrow or large, overgrown courgette (zucchini)
sea salt and freshly ground black pepper
3 tbsp olive oil
1 leek, finely sliced
2 heaped tsp ground cumin
1 heaped tsp ground coriander
150g / 5oz flat mushrooms, chopped fairly small
50g / 2oz quinoa grains
200ml / 7fl oz water
200g / 7oz tinned (canned) chickpeas, drained
100g / 3oz roasted, salted cashew nuts and 100g / 3oz roasted pumpkin seeds or
Munchy seeds - or 200g / 7oz seeds
3 handfuls of fresh baby spinach
Cut the marrow/courgette (zucchini) in half lengthways and scoop out the pips and the woolly centre part. Season well with sea salt and freshly ground black pepper. Set aside.
Heat the oven to 180C/350F/Gas mark 4.
Heat the oil in a wide pan and add the leek and the spices - stir well and cook for a couple of minutes then add the mushrooms and continue to cook until the mushrooms give their juices.
Add the quinoa grains and the water, bring to the boil and simmer for 15 minutes or until the quinoa is nearly cooked. Add the chickpeas, cashew nuts, seeds and the spinach and mix well together.
Lay one half of the marrow out in a big dish and pile the stuffing into the middle. It will spill out into the dish but that does not matter.
Top with the other half of the marrow, cover with foil and bake in the oven for 1 hour and 40 minutes. Serve from the dish.
Serves 4 as a main course - 6 as a vegetable - per main course portion
480cals - 17g protein
35g total fat - 6g sat / 17g mono / 9g poly
24g carbohydrate of which 6g sugar
6g fibre - 171mg sodium / 0.4g salt
Good Source of: Vitamin B1, B2, B6, folate, selenium, zinc, copper, iron & magnesium
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