| Prep: 30 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 25g | 6g | 18g |
| sugars | fibre | protein | salt |
| 6g | 3g | 15g | 0.8g |
There is something infinitely delightful about the spunky little vegetable known as the courgette, or zucchini, as it’s fondly known here in California. And when it comes to one of my absolute favorite dishes, the Stuffed Courgette Flowers, I’m brought back to memories of sunny vineyards and fresh, dewy mornings filled with the earthy aroma of ripe produce.
A Homage to Freshness and Flavor
I love the Stuffed Courgette Flowers recipe for the pure elegance and simplicity it brings to the table. The delicate blossoms are filled with a bright blend of ricotta and parmesan, delicately flavored with the zest and juice of an orange. Mint adds an unexpected freshness while tempura-style batter brings a light crispness. Finally, a bit of sunflower oil for the perfect golden fry, and you’ve got yourself a dish that sings songs of summer and home.
Nutritional Benevolence
Aside from the obvious taste delight, this unique recipe ticks all the health-conscious boxes. It is a gentle fusion of west coast health-consciousness inspiration and tried and tested classic comfort, just like other dishes in my repertoire. The humble courgette is a great source of dietary fibers and antioxidants. And, of course, the ricotta and Parmesan included in this dish provide a good source of protein and calcium.
The health benefits of this dish are not just limited to bespoke meals, but it’s versatile enough to pair beautifully with numerous dishes, making it a healthier option for those seeking balanced nourishment. In my opinion, it cocktail elegantly with a light Pasta Primavera or a fresh green salad.
As a mum of three little gourmands, serving up a dish that pairs culinary imagination with healthful consideration is one of highest importance. I look forward to sharing more of these guilt-free indulgent recipes that are close to my heart and home, right here in California.
What You’ll Need
- 12 courgette flowers
- 1 cup ricotta cheese
- 1/2 cup grated parmesan cheese
- 1 small orange, zested and juiced
- 2 tablespoons chopped fresh mint
- 1/2 cup self-rising flour
- 1/2 cup ice water
- 2 large eggs, beaten
- Salt, as required
- Black pepper, as required
- 1/2 cup sunflower oil for frying
- 6 slices of fresh fruit (your choice) for serving
Method
Step One
Start by preparing the courgette flowers. Carefully open each one and remove the stamen inside. Rinse gently under cold water and pat dry. Please be gentle to avoid damaging the delicate petals.
Step Two
In a bowl, combine the ricotta cheese, grated parmesan, orange zest, chopped fresh mint, salt, and black pepper. Mix well until all the ingredients are well incorporated.
Step Three
Now, take each courgette flower and stuff it with the cheese mixture, be careful not to overstuff. Once you’ve filled all the courgette flowers, twist the ends of the petals to seal them.
Step Four
In a separate bowl, combine the self-rising flour with the ice water and beaten eggs to make a smooth batter. Add a pinch of salt and mix well. This will be used to coat the stuffed courgette flowers.
Step Five
Heat the sunflower oil in a frying pan over medium heat. Dip each stuffed courgette flower into the batter, ensuring they’re fully coated. Then, gently place them into the hot oil.
Step Six
Fry the courgette flowers until they’re golden brown on all sides. Once they’re cooked, remove from the heat and drain on kitchen paper to remove any excess oil.
Step Seven
Serve the fried courgette flowers with a drizzle of fresh orange juice and your choice of fresh fruit slices. Enjoy this delightful appetizer while it’s warm. Happy cooking!
