Stuffed Marrows / Courgettes [Dairy free, Gluten free, Grains free, Sugar free]

Stuffed Marrows in a tomato gravy on spiced cauliflower rice

This recipe for stuffed low carb marrows appeared in the Sunday Times, Extra in the Recipe of the week column by South African doyenne Chef  Asha Maharaj.  The omission of sugar which is not required at all in this recipe, as well as the change from sunflower or canola oil,  renders it a Paleo option that may be as spicy as you like it, and takes the boring out of  marrows!

I have made similar “marrow boat”recipe in the past without the tomato puree, which serves as a snack option too.  Canned tuna and Paleo mayonnaise stuffed into the marrow, lightly oiled with coconut oil and baked or grilled, worked very well.

In trying out this recipe and as you will note from the pictures, I added all the veggies and masala to the mince, to create something different in the stuffing…it worked well with the plain onion and tomato gravy.  The green peppers and mushrooms added to the gravy as per this recipe, is a delicious combination.  The spices may be altered to suit your preference.

The simple ingredients  of this recipe below, produce a delectably different tangy and spicy taste and texture to this dish.




8-10 medium sized marrows

300g lean beef or lamb or chicken mince

2 green chillies, chopped

1 egg

Freshly milled Himalayan or Sea Salt and Black pepper to taste

2 tblsp extra virgin olive oil or coconut oil

1 onion, finely chopped

200g mushrooms, sliced

2 tsp crushed fresh garlic

1 green pepper, cubed

1 tblsp curry powder/masala [combination of chilli powder, tumeric powder, cumin powder, coriander powder and garam masala]

1 cup tomato puree (Emulsifier, preservatives and sugar free)

chopped mint for garnish


Here’s How

  •  Make an incision along the side of the marrows and  with a teaspoon, scoop out some of the fleshy inner which you may include in the mince mixture if preferred
  • Mix the mince well with all the ingredients up to the salt and pepper seasoning [ Note for the purposes of a trial, I added the veggies and masala to the mince to as I preferred]


  • Using a teaspoon, stuff each marrow with this mixture


  • Heat the olive oil in a non stick pan
  • Add the cumin seeds and onion and saute until the onions are soft and translucent


  • Stir in the mushrooms, garlic, green pepper and masala and mix well to combine
  • Add the tomato puree and bring to a boil
  • IMG_1372
  • Place the stuffed marrows in a single layer.


  • Lower the heat, cover the pan and cook for 10-15 minutes until done
  • Garnish with fresh mint and season further with Himalayan or Sea salt if required.
  • Serve with cauliflower rice or cauliflower mash or as preferred



Print Friendly

Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *