Mushrooms and walnuts provide a wonderfully earthy filling for courgettes in this simple recipe that’s perfect for air frying. It's a great way to enjoy a healthy and satisfying meal that's easy to prepare, quick to cook, and bursting with flavour. If you’ve never tried air-fried courgettes before, they’re a revelation - beautifully tender with a lovely crispy top.
Ingredients
- 4 medium-sized courgettes
- 200g mushrooms, finely chopped
- 75g walnuts, chopped
- 1 onion, diced
- 2 cloves of garlic, minced
- 50g parmesan cheese, grated (optional for a vegan recipe)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Juice of half a lemon
- A few sprigs of fresh parsley, chopped
Instructions
Step 1: Prepare the courgettes
Begin by washing the courgettes thoroughly. Slice them in half lengthwise and, with the help of a spoon, scoop out the center seeds to create small boats. Keep a bit of the flesh at the sides to maintain structure.
Step 2: Make the stuffing
In a medium frying pan, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until softened. Stir in the chopped mushrooms and continue to cook until they have released most of their moisture and have started to brown.
Add the chopped walnuts, a little salt, and pepper, and continue to cook for another 3-4 minutes. Squeeze the juice of half a lemon into the mixture and stir in half of the parsley.
Step 3: Stuff and cook the courgettes
Preheat your air fryer to 180°C (350°F). Fill each courgette boat with the mushroom and walnut mixture. Sprinkle with grated parmesan if using. Place them in the air fryer basket in a single layer.
Air fry for around 12-15 minutes or until the courgettes are tender and the tops are golden brown with crispy edges.
Step 4: Serve
Once cooked, remove the courgettes from the air fryer. Garnish with leftover parsley and an extra squeeze of lemon juice if desired.
Additional Tips
- Experiment with different types of mushrooms for varied flavour profiles.
- Add an extra protein kick by mixing in cooked quinoa or couscous with the stuffing.
- If you don't have an air fryer, you can bake the stuffed courgettes in the oven at 180°C for about 20-25 minutes.
- For a vegan alternative to parmesan, consider nutritional yeast or a vegan cheese substitute.
This mushroom and walnut stuffed courgette recipe is a perfect way to enjoy a comforting meal that's both nutritious and easy to make. Air frying ensures a healthier cooking method that leaves the courgettes crispy outside yet tender inside, with a delectable filling that's sure to satisfy.