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Mediterranean stuffed courgettes with rice are zucchini halves scooped out, filled with a tomato rice mixture, and baked in the oven until the shells turn soft and the top is flecked with melted feta.
The rice soaks up flavor from onion, garlic, and fresh herbs, so every bite tastes bright and a little sweet from the courgette itself. The tomato keeps things juicy without making the filling heavy.
I make this when zucchini piles up in the fridge and I want something that feels like a full meal, not just a side. It’s a one dish dinner, and the leftovers taste even better the next day once the flavors settle.
The shells soften a lot in the oven, so don’t scoop them too thin or they can tear when you lift them out to serve.
Why You’ll Love This Recipe
- One dish holds the whole meal, no extra sides needed
- Rice cooks right in the tomato sauce, so it stays flavorful
- Uses up extra zucchini from the fridge or garden
- Tastes just as good reheated the next day
Ingredient Notes
- courgettes: Pick firm, medium-large zucchini so the shells hold their shape. If the seeds inside look tough or watery, scoop those out along with the flesh.
- rice: Short-grain rice holds the tomato sauce well, but basmati works too and gives a fluffier texture.
- feta: Buy a block and crumble it yourself. Pre-crumbled feta is drier and won’t melt as softly on top.
- canned chopped tomatoes: Chopped tomatoes work best here. If you only have whole peeled, crush them by hand before adding.
- fresh mint and parsley: This combination gives the filling its Mediterranean flavor. Dill is a good substitute for the mint if that’s what you have.
Baked Mediterranean Courgettes with Rice and Feta
Ingredients
Method
- Heat the oven to 200 C / 390 F. Lightly oil a 33 x 23 cm / 9 x 13-inch baking dish.
- Halve the courgettes lengthwise. Scoop out the center flesh with a teaspoon, leaving a 1 cm / 0.4-inch shell so the halves hold their shape. Chop the scooped flesh finely and set aside.
- Bring a 3-quart / 2.8 L saucepan of salted water to a boil. Add the rice and cook for 8 minutes, until just starting to soften but still firm in the center. Drain and set aside.
- Heat 2 tbsp olive oil in the 26 cm / 10-inch skillet over medium heat. Add the onion and cook for 4 to 5 minutes, until soft.
- Add the garlic and cook for 1 minute, until fragrant. Stir in the chopped courgette flesh and cook for 3 to 4 minutes, until it softens and releases its liquid.
- Stir in the canned tomatoes, tomato paste, stock, oregano, parsley, mint, salt, and pepper. Simmer for 4 to 5 minutes, then remove from the heat.
- Add the par-boiled rice to the skillet and stir well so every grain is coated in the tomato mixture.
- Arrange the courgette shells cut side up in the baking dish. Spoon the rice filling into each shell, packing it gently and mounding it slightly on top.
- Pour any leftover tomato liquid around the courgettes in the dish and drizzle with the remaining 1 tbsp olive oil. Cover tightly with foil.
- Bake covered for 25 minutes. Remove the foil, scatter the crumbled feta over the tops, and bake uncovered for 10 to 15 minutes more, until a knife slides easily into the courgette flesh and the feta is soft and lightly golden.
- Let the dish rest for 5 minutes before serving. Serve warm with lemon wedges on the side.
Notes
- Scoop the courgette flesh gently so you don't tear through the shell walls.
- Don't skip the foil-covered bake, it keeps the shells from drying out early.
- Taste the filling before stuffing, feta adds salt so go easy on extra salt.
- Let the dish rest 5 minutes before serving so the filling sets and holds together.
Tips for Success
- Scoop the courgette shells with a teaspoon, leaving about 1 cm of flesh so they hold their shape after baking.
- Par-boil the rice for only 8 minutes so it finishes cooking in the oven and soaks up the tomato sauce.
- Salt the scooped courgette shells lightly if they look watery, then pat them dry before filling.
- Cover the dish with foil for the first part of baking so the courgettes steam and soften before the feta browns.
- Add the feta only for the last 10 to 15 minutes, or it dries out instead of turning soft.
Variations
- Swap the rice for bulgur or quinoa, using the same 150 g amount and adding a splash more stock.
- Stir 200 g cooked ground lamb or beef into the filling for a heartier, meatier version of this dish.
- Use halloumi instead of feta for a firmer, saltier topping that holds its shape better in the oven.
Storage and Reheating
Stuffed courgettes keep in an airtight container in the fridge for 3 to 4 days. The rice filling actually tastes better on day two once the tomato flavor settles into it.
To reheat, cover the dish with foil and warm in the oven at 180 C / 350 F for 15 to 20 minutes, until heated through. A single portion also reheats fine in the microwave, covered, for about 2 minutes.
You can freeze the baked courgettes for up to 2 months. Thaw overnight in the fridge before reheating, though the shells will be softer than fresh.
Serving Suggestions
A simple Greek salad or a cucumber and tomato salad works well next to these, since the acidity cuts through the rich feta on top. Crusty bread is good for mopping up the tomato sauce left in the dish.
A spoonful of plain yogurt or tzatziki on top adds a cool contrast to the warm filling.
Serve two halves per person as a light lunch, or one alongside roasted chicken thighs or fish for a bigger dinner.
FAQ
Why did my stuffed courgettes turn watery in the oven?
Courgettes release a lot of water as they bake, so a few tablespoons of liquid in the dish is normal. If the bottom looks soggy, salt the scooped shells for 10 minutes before filling and pat them dry, and drain the canned tomatoes a bit before stirring them into the rice.
Can I use quinoa instead of rice in this stuffed courgette recipe?
Yes, quinoa works well in place of rice. Use the same 150 g amount, rinse it first, and skip the par-boiling step since quinoa cooks through during the bake, just add 2 tablespoons extra stock so it doesn’t dry out.
Can I stuff the courgettes ahead of time and bake them later?
Yes, you can assemble the courgette boats up to a day ahead. Cover the filled shells tightly and keep them in the fridge for up to 24 hours, then bake straight from cold, adding about 5 extra minutes to the covered baking time.
What goes well with Mediterranean stuffed courgettes?
A Greek salad or a cucumber and tomato salad works well alongside these, since the acidity balances the rich feta topping. Crusty bread is good for mopping up the tomato sauce, and a spoonful of plain yogurt on top adds a cool contrast.
Are Mediterranean stuffed courgettes with rice gluten free?
Yes, this recipe is naturally gluten free as written, since rice, courgettes, tomatoes, and feta don’t contain gluten. Just check your vegetable stock label, since some brands add wheat-based thickeners or flavorings.
How do I know when the courgette shells are done baking?
The shells are done when a knife slides into the flesh with no resistance, usually after the full covered and uncovered baking time. The feta on top should look soft and lightly golden at the edges, not dry or hard.