Zucchinis, also known as courgettes, are delicious in many dishes. They are easy to cook and they can be eaten in many ways – raw, baked, stir fried and steamed.
Zucchinis are also alkaline-forming with their high water, mineral-rich in potassium and manganese, and fiber-rich contents. They also contain antioxidants and a lot of important vitamins like B, C and K. All in all, zucchinis are anti-inflammatory.
INGREDIENTS
2 medium
zucchinis
1 tsp olive oil.
½ tsp Himalayan or sea salt.
1 pinch of dried mixed herbs.
Filling
1 big onion, finely
chopped.
3 cloves garlic, minced.
½ cup of black beans or green lentils, cooked.
2-3 tomatoes, finely chopped, or a can of crushed tomatoes.
Fresh herbs, 1 tsk oregano, thyme, basil, rosemary etc.
2-3 tablespoon olive oil.
¼ tsp salt.
A little pepper and chili flakes.
Sauce
1 sweet potato, medium-sized, cut in thick slices, cooked.
¼ cup of cashew nuts or sunflower seeds, soaked for 4 hours and rinsed.
1 tsk salt.
Juice of ½ lemon.
1 tablespoon onion powder.
¼ tsp garlic powder or 1 clove garlic.
1 tablespoon arrowroot starch.
Save the water from the cooked sweet potato to dilute the sauce.
Topping
A handful of fresh coriander or parsley.
PREPARATION
Preheat oven to 390°F/200°C.
Prepare the sauce.
Cook the sweet potatoes and set aside.
Rinse the soaked cashews or sunflower seeds and blend them with a little water from the sweet potatoes.
Add the other ingredients to the mixture in the blender.
Blend high speed.
Dilute if necessary with the sweet potato water.
Set aside.
Prepare the zucchini
Trim off the stem
ends and cut each zucchini in half, lengthwise.
Carefully remove the inside soft part of each zucchini using a small spoon.
Chop the inside part and save it.
Prepare the filling
Heat the olive oil
in a pan, add the onion and cook for 3 mins.
Add the garlic and chopped inside zucchini and cook for 3 mins.
Add the herbs.
Add the tomatoes, black beans or lentils, salt and pepper and for cook for 2-3 mins more.
Set aside.
Bake the zucchinis
Place the zucchini
shells onto a baking sheet in a baking tray.
Sprinkle salt, pepper and chili on the shells.
Add the filling into the zucchini shells.
Add the sauce over the top and bake for 25-30 mins.
SERVING
Serve with fresh
coriander or parsley.
Add chili if you like them spicy.
Serve them as an appetizer or side dish with a salad or quinoa.
Alkaline-Institute.com
Photos & recipe by SIMONNE HOLM
Illustrations by ARATI SHEDDE
Simonne Holm
