Lunch
Anthoi gemistoi (stuffed courgette flowers) with yoghurt
455 kcal20 g protein2 ingredients60 minutes
CypriotVegetarianFasting-friendly with a swap: plant-based soya dessert instead of yoghurtGluten-free (check the labels)
Standard portion: 455 kcal and 20 g protein. In the app the grams change so that the dish fits the calories of your own meal.
What is in the dish
The standard portion, before the app adjusts it to your calories.
| Ingredient | Amount | kcal | Share of calories |
|---|---|---|---|
| Anthoi gemistoi (stuffed courgette flowers) | 1 recipe portion (≈ 330 g) | 347 | |
| Strained yoghurt 2% fatSwap for: Strained yoghurt 0% fat, Strained yoghurt, full fat, Cow's milk yoghurt 1.5–2% fat (not strained), Plant-based soya dessert | 1 small pot (150 g) | 108 |
How to make it
Serve the anthoi gemistoi (stuffed courgette flowers). Serve with strained yoghurt 2% fat.
The recipe for the whole pot: Anthoi gemistoi (stuffed courgette flowers)
4 servings · 60 minutes
- Courgette flowers40 flowers · 80 g
- Pudding rice1 cup · 200 g
- Onion, finely chopped1 medium · 110 g
- Tomatoes, peeled and finely chopped2 · 200 g
- Parsley½ cup, finely chopped · 30 g
- Fresh mint¼ cup, finely chopped · 10 g
- Olive oil4 tablespoons · 55 g
- Grated tomato (for the sauce)1 cup · 240 g
- Courgette, sliced into rounds (for the bottom of the pan)1 large · 200 g
- Salt½ teaspoon · 3 g
Seasoning: pepper
- Remove the small green leaves from the base of the flowers, wash them gently and leave them to drain.
- Sauté the onion in the oil until translucent and take it off the heat.
- In a bowl, mix the rice, the onion with its oil, the chopped tomatoes, the parsley, the mint and the salt.
- Lay the courgette rounds on the bottom of a wide pan.
- Fill each flower with a teaspoon of filling, fold over the tips and arrange them in the pan in circles, in two layers.
- Pour over the grated tomato and 1 cup of water and put a plate on top so they do not open.
- Bring to the boil and simmer for 20 minutes. Leave them for 30 minutes to absorb the liquid before serving.
In Cyprus courgette flowers are called «anthoi». Rice in a dish with liquid: Bognár 2002, 2.83.
This recipe is based on: kopiaste.org (Ivy Liacopoulou): Athoi Gemistoi
