Vegan Stuffed Courgette Flowers
These protein-packed tofu-stuffed courgette flowers are zesty, cheesy, and totally delicious—perfect as a snack, starter, or light main. The lemony tofu filling pairs beautifully with the delicate sweetness of the flowers. Easy to make and full of spring flavour, they’re a simple yet impressive plant-based dish.
Prep
15 mins
Cook
20 mins
Total
35 mins
Serves
2-4 ppl
Ingredients:
6-8 Courgette Flowers
1 block of firm Tofu 380gr pressed
2 Tbsp of Nutritional Yeast
½ tsp of Garlic Power
½ tsp of Onion Power
½ tsp of Chilli flakes (optional)
½ tsp of freshly cracked black Pepper
1 Tbsp of Miso Paste
1 tsp of Dijon Mustard
1 Lemon Zest
½ Lemon Juice
1 Tbsp of Extra virgin Olive Oil
Toppings:
Roasted Almonds
Sprinkle of Hemp seeds
Chopped Dill
Instructions step by step
Step 1 – Drain the Tofu block and wrap in a kitchen towel. Weigh down with a heavy cookbook or skillet, press for 15 min. Meanwhile wash carefully the Courgette flowers.
Step 2 – Very carefully open the flowers, break and remove the centre. It is called an anther if it’s a male flower or stigma if it’s a female flower. You can eat it but it has a bitter taste and I normally take it out.
Step 3 – Break the Tofu block into a food processor, add the Nutritional Yeast, Garlic powder, Onion Powder, black Pepper, Miso Paste, Mustard, Chilly flakes if using, Lemon zest and juice, and ½ Tbsp of Olive Oil and blend for a few seconds until smooth.
Step 4 – Fill a pastry bag with the smooth Tofu mixture. Cut the end of the triangular bag and carefully pipe it inside the flowers, leaving some space in the top to close the flower and cover the mixture.
Step 5 – Preheat the oven at 180ºC. Line an oven tray with parchment paper and spread the stuffed flowers out in a single layer leaving some space between them. Sprinkle with the remaining ½ Tbsp of Olive Oil, black Pepper and Salt to taste. Bake for 15-20 mins.
Step 6 – They are lovely on their own, as a starter or as a main. I’m serving mine on a bed of a Pea purée, topped with roasted almonds and a sprinkle of hemp seeds for extra protein. You can add Dill or any fresh herbs you have around.
About these Ingredients:
Courgette Flowers: Delicate, beautiful, and delicious—these blossoms are a seasonal treat, usually found in spring and early summer. If you’re growing them, pick the male flowers (the ones not attached to the squash) to let your courgettes grow. They share many of the same nutrients as courgettes, including immune-boosting vitamin A, making them as nourishing as they are stunning.
Tofu: Use firm or extra-firm tofu for the best texture—silken tofu will be runnier and may need less lemon. I used to find tofu bland, but after discovering it’s a great source of calcium, protein, and essential minerals, I gave it another shot—and now I love how well it soaks up flavour. It’s especially delicious in this zesty filling and my scrambled tofu too!
Mustard (Dijon): I’m using Dijon mustard here, but there are so many types out there that flavours can vary a lot—so always taste yours first and start with a small amount. Mustard is made by grinding mustard seeds and mixing them with liquid to create that creamy, punchy paste we love. It brings a tangy depth to the filling, so adjust to your taste!
White Miso Paste: Miso is yeasty and salty, with smooth, sweet and a somewhat meaty flavour. Miso is a great substitute of salt. I’m trying to use less salt in my cooking and Miso really adds depth, umami flavours and saltiness to any dish.
Nutritional Yeast: Also known as “nooch,” this vegan staple is packed with protein, B vitamins, and antioxidants. It adds a cheesy, umami-rich flavour to the tofu, giving it depth and a more complex texture. A delicious way to sneak in some extra nutrients!
Lemon Zest & Juice: Lemon brings brightness, cuts through richness, and lifts the whole dish with its fresh, zesty kick. The juice adds tang and helps with texture, while the zest is packed with flavourful lemon oils. Plus, lemons are rich in vitamin C, fibre, and antioxidants.
Almonds & Hemp Seeds: Toasted almonds add crunch, warmth, and a boost of vitamin E, antioxidants, protein, and fibre. Hemp seeds (or hemp hearts) bring a mild, nutty flavour and are packed with omega-3, omega-6, and high-quality plant protein—making them a super nutritious addition.
Vegan Stuffed Courgette Flowers
Equipment
- Food processor
Ingredients
- 6-8 Courgette Flowers
- 1 380gr block of Tofu pressed
- 2 Tbsp Nutritional Yeast
- 1/2 tsp Garlic Power
- 1/2 tsp Onion Power
- 1/2 tsp Chilly flakes (optional)
- 1/2 tsp freshly cracked black Pepper
- 1 Tbsp Miso Paste
- 1 tsp Dijon Mustard
- 1 Lemon Zest
- 1/2 Lemon Juice
- 1 Tbsp Extra virgin Olive Oil
Garnish
- 1 Tbsp Roasted Almonds crash
- 1 tsp Hemp seeds
- 1 Tbsp Chopped Dill
Instructions
- Drain the Tofu block and wrap in a kitchen towel. Weigh down with a heavy cookbook or skillet, press for 15 min. Meanwhile wash carefully the Courgette flowers.
- Very carefully open the flowers, break and remove the centre. It is called an anther if it’s a male flower or stigma if it’s a female flower. You can eat it but it has a bitter taste and I normally take it out.
- Break the Tofu block into a food processor, add the Nutritional Yeast, Garlic powder, Onion Powder, black Pepper, Miso Paste, Mustard, Chilly flakes if using, Lemon zest and juice, and ½ Tbsp of Olive Oil and blend for a few seconds until smooth.
- Fill a pastry bag with the smooth Tofu mixture. Cut the end of the triangular bag and carefully pipe it inside the flowers, leaving some space in the top to close the flower and cover the mixture.
- Preheat the oven at 180ºC. Line an oven tray with parchment paper and spread the stuffed flowers out in a single layer leaving some space between them. Sprinkle with the remaining ½ Tbsp of Olive Oil, black Pepper and Salt to taste. Bake for 15-20 mins.
- They are lovely on their own, as a starter or as a main. I’m serving mine on a bed of a Pea purée, topped with roasted almonds and a sprinkle of hemp seeds for extra protein. You can add Dill or any fresh herbs you have around.
Notes
- protein pack |
- healthy |
- gluten free |
- vegan |
- courgette
Did you make this recipe?
Please tag us on @fromplantswithlovekitchen
There are no reviews yet. Be the first one to write one.