Courgette Parcel Recipe with sweet potato, kidney beans and Feta.

courgette parcel recipe

This is a courgette parcel recipe I am particularly proud of, it feels like a real treat but it’s so healthy. Not only do these courgette parcels make a fulfilling main but they also make great party food. Their small, compact design, makes them great canape option. just make sure to serve them warm either way. Initially I intended this courgette parcel recipe to serve 2 but these are just so good it’s hard to share them. No shame if you eat all four yourself! I served mine with steamed broccoli but they would work really well with rice too. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.

What are courgette parcels?

Courgette parcels offer a delightful and healthy alternative to traditional comfort foods. They feature thin slices of courgette or zucchini wrapped around a flavourful filling. Originating from the Mediterranean region, where fresh produce is abundant, this recipe combines the goodness of courgettes, sweet potatoes, and red kidney beans. The result is a fusion of flavours that pays homage to both health-conscious and food enthusiasts alike.

Why are courgette parcels so healthy?

This recipe is not just a treat for your taste buds; it’s a wholesome, nutritious delight. Courgettes, also known as zucchinis, are low in calories and high in fibre, promoting digestion and weight management. Sweet potatoes provide complex carbohydrates, essential for sustained energy, while red kidney beans contribute protein and essential minerals. The addition of feta lends a creamy texture and a dose of calcium. The use of a homemade Healthy Hearty Wholesome BBQ Seasoning ensures a flavour-packed, yet mindful, culinary experience.

Do you have a diet restriction?

This recipe is great for the following diet restrictions:

  • Vegetarian
  • Gluten Free
  • Dairy Free
  • Nut Free

Step 1: Bake a sweet potato

Firstly, pre bake a small sweet potato, mine weighed around 120g fresh with skins. Here in England the sweet potatoes we get are tiny. If you live somewhere where you can get decent sized sweet potatoes you may want to cut it before baking to save waste. If you have lots of spare sweet potato, why not put it towards my gorgeous sweet potato soup?

Step 2: Slice your courgette

As terrific as the filling for these parcels is, the real star of the show is courgette. Either use a potato peeler or a mandolin to thinly slice a courgette lengthways. A mandolin is preferable but a wide vegetable peeler will work too, a sharp knife will not. I experimented with using a knife to thinly slice but it just wasn’t possible. You need your courgette to be thin enough to easily bend and this isn’t achievable with a knife. You will need 8 full slices in total for this recipe.

Courgette Parcel Recipe with sweet potato, kidney beans and Feta.

Step 3: Build your courgette parcels

Combine the baked sweet potato with red kidney beans, feta, tomato puree, and the signature Healthy Hearty Wholesome BBQ Seasoning which you can learn how to make HERE. Mash the ingredients together, leaving some kidney beans whole for added texture. Lay out courgette slices to form a cross, spoon a quarter of the mixture into the centre, and fold the courgette over, securing with a cocktail stick if needed. Bake for an additional 30 minutes until the courgette is delightfully crispy.

Courgette Parcel Recipe with sweet potato, kidney beans and Feta.

Variations of Courgette Parcels:

Experiment with different fillings to suit your taste. Consider adding spinach for an extra boost of vitamins or swapping feta for goat cheese for a tangy twist. For a heartier option, mix in cooked quinoa or brown rice. The BBQ seasoning can also be customized – try adding smoked paprika for a deeper flavour or a hint of cayenne for a spicy kick.

FAQ

Can I prepare the filling ahead of time?

Yes, you can prepare the filling in advance and store it in the refrigerator for up to 24 hours. Assemble the parcels just before baking for the best texture.

Can I freeze courgette parcels for later?

While the filling freezes well, courgettes may become mushy when thawed. It’s recommended to freeze the filling separately and assemble fresh parcels when ready to bake.

Is the Healthy Hearty Wholesome BBQ Seasoning necessary?

I really do recommend you make my BBQ seasoning, It really is the best and it only takes 5 minutes. This recipe will survive with other BBQ blends, it just wont be as good.

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courgette parcel recipe

Courgette Parcel Recipe with sweet potato, kidney beans and Feta.

HealthyHeartyWholesome
This is a recipe I am particularly proud of, it feels like a real treat but it's so healthy. Not only do these make a fulfilling main but they also make great party food due to their small, compact design, just make sure to serve them warm either way. Initially i intended this recipe to serve 2 but these are just so good it's hard to share them
5 from 3 votes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Lunch, Main Course
Cuisine American, British
Servings 2
Calories 276 kcal

Ingredients
  

  • 1 courgette
  • 100 g sweet potato
  • 100 g red kidney beans
  • 50 g feta
  • 2 tbsp tomato puree
  • 1 tbsp Healthy Hearty Wholesome BBQ Seasoning check my recipe.

Instructions
 

  • Heat oven to 180C and bake a small sweet potato for 30 minutes, leave oven on for later.
    100 g sweet potato
  • Meanwhile, use a mandolin or peeler to shave 8 slices of courgette. Do not use a knife as it will not be thin enough.
    1 courgette
  • Scoop sweet potato into a bowl with red kidney beans, feta, tomato puree and my BBQ seasoning and mash together to desired consistency, i like to leave some kidney beans whole.
    100 g red kidney beans, 50 g feta, 2 tbsp tomato puree, 1 tbsp Healthy Hearty Wholesome BBQ Seasoning
  • Lay one courgette slice over another in the shape of a cross (+ or x) and place ¼ of the mixture in the centre.
  • Fold each piece of courgette over the top of the mixture and secure with a cocktail stick if necessary. Repeat to make 4 parcels.
  • Bake in a preheated oven for 30 minutes or until the top of the courgette is crispy.

Notes

I really do recommend making my BBQ seasoning. Its the best you’ll ever find!

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3 Comments

  1. 5 stars
    Love this!

  2. Jeannie says:

    5 stars
    Love this recipe with Zucchini, great appetizes and side recipe.

  3. Anonymous says:

    5 stars
    These are great, so yummy.

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