Recipe can be adapted to be either vegan or gluten-free.

Take two long yellow courgettes (or 4 small), and cut them in half lengthways. Scoop out the flesh with a melon baller (don’t cut through the skin). Chop up the flesh and set aside.

In a large pan of boiled water (set at a simmer) add the courgettes and blanch for five minutes. Transfer to a sieve and run under cold water to cool. Set aside.

Place 1 small onion, finely chopped in a pan with 1 tbs olive oil and set to a medium-high heat. Cook until soft and golden. 

Meanwhile, cut one large, ripe tomato in half, scoop out and discard the seeds, then finely chop the flesh. Add to the pan, along with the courgette flesh and 2 garlic cloves, finely chopped. Cook until soft.

Stir in 40g long-grain rice, 75ml vegetable stock, bring to a simmer and cook for about 12 minutes, until most of the liquid has evaporated. 

Meanwhile, finely chop a large handful of mint leaves. Add the mint, along with 25g grated parmesan (optional) into the mix and season with salt and pepper to taste. 

Put the hollowed-out courgettes on a baking sheet and divide the filling between them, packing it in well, then cover with foil and bake for 20 minutes at 180c.

Sprinkle with breadcrumbs or parmesan and bake for a further 15 minutes. 

Serves 2.