Roasted Courgette Flowers with ricotta, garlic, basil and chives.
There are two sorts of flower: the flower with the courgette attached is the female, and the flower on the long stalk is the male. Both are edible, but it is the male flower that is sold in bunches and usually used in Italian cooking.
Most recipes indicate to briefly fry the flowers. I’ve simply stuffed the courgette flowers with herbs and ricotta, and roasted them for about 15 minutes at 180C. This recipe is lighter, and you can taste the flowers, which goes perfectly with the fresh ricotta.
Frying food augment the free radicals in your body, which in long term can increase the risk of negative health outcomes. Something to keep in mind, especially if you lives in a busy city with polluted air. Here again, is all about balance… and trying alternative recipes helping your body staying healthy.
Chia seeds can be substituted with an egg.
Prep: 15 min Cook: 15 min Total: 30 min
- A bunch of courgette flowers
- 400g ricotta cheese
- 1 tsp chia seeds
- 1 tbsp water
- 1 tbsp extra virgin olive oil
- 15g chives
- 15g basil
- Sea salt & pepper to taste
Preheat oven to 180C
1- In a small glass, mix the chia seeds and water together. The seeds will gel up while you are prepping the other steps of this recipe.
2- Prepare the flowers: Gently reach out to the center of each flower and pinch out the stamen and discard. Hold the flowers in your hand and rince lightly under cold running water. Place flowers on a paper towel to drain.
3- Make the filling: In a small bowl, mix ricotta cheese, olive oil, chives, basil, garlic and seasoning until well mixed. Add the gelled up chia seeds and mix until well incorporated.
4- Gently open up each flower and place spoonful of filling inside. Close the flower, twisting the ends of the petals to seal. Dispose the flowers in your roasting tray.
5- Cook the stuffed flowers for about 15 minutes and serve immediately.