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Overhead close-up of baked courgette boats stuffed with tomato rice, feta crumbles melted golden on a ceramic dish.

Baked Mediterranean Courgettes with Rice and Feta

Zucchini halves filled with tomato rice and baked with feta until the shells are fork tender and the top is golden.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 361
Ingredients Method Notes

Ingredients
  

  • 4 large courgettes (zucchini) , about 250 g each; halved lengthwise
  • 3 tbsp olive oil divided
  • 1 onion small; finely chopped
  • 2 garlic cloves minced
  • 150 g short-grain rice uncooked
  • 400 g canned chopped tomatoes
  • 1 tbsp tomato paste
  • 250 ml vegetable stock
  • 2 tbsp fresh parsley chopped
  • 2 tbsp fresh mint chopped, or use dill
  • 1/2 tsp dried oregano
  • salt and black pepper to taste
  • 100 g feta crumbled
  • lemon wedges for serving

Method
 

Prepare the Courgettes
  1. Heat the oven to 200 C / 390 F. Lightly oil a 33 x 23 cm / 9 x 13-inch baking dish.
  2. 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.
  3. 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.
Make the Filling
  1. 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.
  2. 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.
  3. 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.
  4. Add the par-boiled rice to the skillet and stir well so every grain is coated in the tomato mixture.
Assemble and Bake
  1. 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.
  2. Pour any leftover tomato liquid around the courgettes in the dish and drizzle with the remaining 1 tbsp olive oil. Cover tightly with foil.
  3. 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.
  4. 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.