Courgettes

5 healthy ideas

Courgette, chilli & mint with pearl couscous

SERVES 2 PREP 10 mins COOK 15 mins EASY V

Cook 100g pearl couscous following pack instructions, then drain and set aside. Meanwhile, heat 1 tbsp olive oil in a frying pan over a medium-high heat and fry 400g roughly chopped courgettes and ^1/2sliced red onion, stirring occasionally until browned and softened, about 8-10 mins. Stir in 1 finely choppedred chilli and 2 finely sliced garlic cloves, and cook for a further 2-3 mins until fragrant. Remove from the heat and stir through 10g chopped mint, the juice of^1/2lemon, 1 tbsp honey and some seasoning. Divide the couscous between plates, then top with the courgette mixture, 50g light Greek-style salad cheese, crumbled, and a few whole mint leaves to serve.

GOOD TO KNOW healthy • folate • fibre • vit c • 1 of 5-a-day PER SERVING 414 kcals • fat 11g • saturates 4g • carbs 59g • sugars 15g • fibre 6g • protein 17g • salt 0.6g

Tomato & courgette stew

SERVES 4 PREP 10 mins COOK 1 hr EASY V

Heat 1 tbsp olive oil in a large frying pan over a medium heat and cook 1 chopped onion for 10 mins until soft and starting to turn golden brown. Add 2 crushed garlic cloves and cook for 5 mins more. Add 3 chopped courgettes and cook for another 5 mins until starting to soften. Tip in 2 x 400g cans chopped tomatoes and stir well. Simmer for 35-40 mins, or until the tomatoes are reduced and the courgettes soft, then stir in a small bunch of basil and 25g grated parmesan or vegetarian hard cheese.

GOOD TO KNOW healthy • low fat • gluten free PER SERVING 114 kcals • fat 5g • saturates 2g • carbs 10g • sugars 9g • fibre 3g • protein 6g • salt 0.3g

Courgette, pea & pesto soup

SERVES 4 PREP 10 mins COOK 15 mins EASY V

Heat 1 tbsp olive oil in a large saucepan and cook 1 sliced garlic clove for a few seconds, then add 500g chopped courgettes and cook for 3 mins more until they start to soften. Stir in 200g frozen peas and a 400g can cannellini beans, drained. Pour in 1 litre hot vegetable stock and cook for a further 3 mins. Stir in 2 tbsp basil pesto (vegetarian, if needed), season, then ladle into bowls and serve with crusty brown bread, if you like. Or, decant into a flask.

GOOD TO KNOW healthy • low cal • fibre • vit c • 2 of 5-a-day PER SERVING 206 kcals • fat 8g • saturates 2g • carbs 19g • sugars 7g • fibre 9g • protein 10g • salt 1.1g

Warm lemony courgette salad

SERVES 2 PREP 10 mins COOK 5 mins EASY V

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