Recipe description
Published on: June 8, 2026
High Fiber
Plant Based
Protein Rich
Why this recipe fits you
- Rich in fiber from lentils and vegetables, supporting gut diversity.
- Includes colorful plant foods (tomatoes, courgettes) with polyphenols.
- Balanced with plant protein and slow-release carbs for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Zucchini
4
piece
Lentils
6
tablespoon
Tomato
2
piece
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Parsley
2
tablespoon
Salt
1
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Cut the courgettes in half lengthwise and scoop out the center using a spoon.
3
In a pot, heat olive oil over medium heat and sauté chopped onions and minced garlic until soft.
4
Add lentils, diced tomatoes, tomato paste, salt, pepper, and oregano. Stir and cook for about 10 minutes until lentils are soft.
5
Fill the courgette halves with the lentil and tomato mixture.
6
Place stuffed courgettes on a baking tray and bake for 25-30 minutes until courgettes are tender.
7
Serve warm, garnished with fresh herbs if desired.
Nutrition
380 kcal
Calories
16 g
Protein
54 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their health benefits?
Lentils provide both soluble and insoluble fiber and plant protein; tomatoes offer polyphenols and vitamins; courgettes add fiber and water.
Is this dish suitable for vegetarians and vegans?
Yes. It’s plant-forward and naturally vegan if you don’t add dairy.
Is it gluten-free?
Yes, as written it is gluten-free; check any added sauces or stock for gluten.
How should I prepare the courgettes for stuffing?
Slice them lengthwise and scoop out the centers to make room for the filling.
How long and at what temperature should I bake it?
Bake until the courgettes are tender and the filling is heated through; follow the recipe’s bake time.
Can I adjust portions to make it lighter or heartier?
Yes. For a lighter version, add more vegetables and less lentils; for a heartier version, add more lentils or grains.
How should I store and reheat leftovers?
Cool, refrigerate within 2 hours; store in an airtight container for 3–4 days; reheat until steaming hot.
What sides pair well with this dish?
Fresh greens or a side of whole grains (rice or quinoa), and a yogurt-style or plant-based sauce if you like.
Can I freeze this dish?
Yes. You can freeze the assembled stuffed courgettes or the filling before assembling; cool completely and freeze; reheat until hot.
Can I customize the spices?
Yes—adjust garlic, cumin, paprika, chili, or herbs to taste.
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