In a large bowl, combine the drained courgettes, the sliced onion, the chopped garlic, the grated parmesan, the breadcrumbs, the beaten egg and the chopped parsley. Season with salt, pepper and, if used, oregano orchil. Mix well with a spoon or your hands until the mixture is homogeneous and slightly sticky. If the mixture is too wet, add 1 to 2 tablespoons of additional breadcrumbs.
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4. Shaping of the Boulettes
Take about 1 tablespoon of the mixture and form pellets the size of a nut with your slightly damp hands to prevent it from sticking. Place the pellets on the hotplate, spacing them slightly for uniform cooking. You should get 12 to 15 pellets, depending on their size.
5. Cooking
Gently brush the tops of the pellets with the olive oil with a brush to promote golden. Place in the oven at 200oC for 20 to 25 minutes, turning the pellets mid-cook (after 10-12 minutes) to gild evenly. They must be golden and crisp on the outside while remaining tender on the inside.
6. Serve
Serve hot or warm zucchini balls with a sauce of your choice: a home-made tomato sauce, a garlic and lemon yogurt sauce, or a dip with fresh cream and herbs. For a festive touch, fill in fresh parsley or extra parmesan.
Advice for a Sucprency-Successful Vegetarian Entry
Well-drained crowns: Squeezing water is essential for hold pellets; do not skip this step.
Chapel: The panko gives more crispness, but the classic breadcrumbs work well. For a gluten-free version, use rice or almond breadcrumbs.
Variants: Replace parmesan with pecorino or add feta dice for more character. Incorporate grated carrots or herbs such as basil to vary.
Storage: Keep the pellets in a refrigerator (2-3 days) in a sealed container; warm up in the oven to 150oC to recover their crisp.
Accompaniments for these Crunchy Courgettes
Green salad with lemon vinaigrette for a light meal.
Yuurt-lemon sauce or tzatziki for a Mediterranean touch.
Dry white wine (Pinot Grigio or Sauvignon) for a chic aperitif.
FAQ: Answers to your questions on the Bougettes au Four
Why are my pellets crushing?
The mixture may have been too dry or unbound; add a half-egg or a little yogurt for more cohesion.
Can I cook them with the air-fried machine?
Yes, cook at 190oC for 12-15 minutes, shaking the basket halfway through cooking.
Can I freeze the pellets?
Yes, form them, freeze them flood on a plate, then transfer into a freezer bag (1 month); cook without thawing, adding 5 minutes.
From Courgettes to the Oven to Adopt
These baked zucchini pellets are an easy, healthy and greedy recipe that transforms a simple vegetable into a crisp and tasty starter or aperitif. Perfect for a vegetarian diet or a light meal, they look text and taste. Try this vegetable pellet recipe and share your tips or variants in a comment.
Courgettes au Four fur balls
Courgettes au Four fur balls
Bulugette pellets in the baked are a light and tasty alternative to classic pellets, combining the freshness of courgettes with the rich taste of parmesan and a crisp texture thanks to the breadcrumbs.
Printing the recipe
Pin Recipe
Ingredients
2 medium courgettes approximately 400 g, grated
1 medium onion about 100 g, finely sliced
1 clove of grated or finely chopped garlic
50 g grated parmesan
100 g of breadcrumbs or
panko for more crisp
1 medium-earle
1 tablespoon of chopped fresh parsley
1 teaspoon of salt
1/2 teaspoon of black pepper
1 tablespoon of olive oil for painting
Instructions
Preheat the Oven
Preheat the oven to 200 C (thermostat 6-7 or 400oF). Line a baking plate with baking paper or grease it lightly with olive oil to prevent the dumplings from adhering.
Preparing the Courgettes
Wash the courgettes and grate them with a large-hole rasp. Place the grated courgettes in a strain, sprinkle with a pinch of salt and allow it to clear for 10 minutes to remove excess water. Hold the courgettes firmly into a clean cloth or with your hands to extract as much liquid as possible, so you can get a firm texture for the pellets.
Preparing the Mixture
In a large bowl, combine the drained courgettes, the sliced onion, the chopped garlic, the grated parmesan, the breadcrumbs, the beaten egg and the chopped parsley. Season with salt, pepper and, if used, oregano orchil. Mix well with a spoon or your hands until the mixture is homogeneous and slightly sticky. If the mixture is too wet, add 1 to 2 tablespoons of additional breadcrumbs.
Shaping of the Boulettes
Take about 1 tablespoon of the mixture and form pellets the size of a nut with your slightly damp hands to prevent it from sticking. Place the pellets on the hotplate, spacing them slightly for uniform cooking. You should get 12 to 15 pellets, depending on their size.
Cooking
Gently brush the tops of the pellets with the olive oil with a brush to promote golden. Place in the oven at 200oC for 20 to 25 minutes, turning the pellets mid-cook (after 10-12 minutes) to gild evenly. They must be golden and crisp on the outside while remaining tender on the inside.
Serve
Serve hot or warm zucchini balls with a sauce of your choice: a home-made tomato sauce, a garlic and lemon yogurt sauce, or a dip with fresh cream and herbs. For a festive touch, fill in fresh parsley or extra parmesan.
Integrate these Crispy Boulettes into a Balanced Slimming Programme
These buckle bumps, which are both lightweight and rich in fiber, can fit perfectly into an effective weight loss program. Without frying and with little fat, they are an excellent alternative to more caloric dishes, while retaining a pleasant taste and texture. They are ideal as part of a healthy diet, whether you are following a vegetarian slimming menu, a detox cure, or a personalised nutritional plan.
Did you know that courgette is a natural fat-burning food? Low in calories and rich in water, it promotes the feeling of satiety while contributing to better digestion. Accompanied by a salad and a natural slimming supplement, these pellets can become an asset for losing weight without frustration.
Nutrition tips:
Replace the classic breadcrumb with almond breadcrumbs for a low-carb version compatible with a ketogenic diet.
Combine this recipe with an intermittent fasting program to boost your metabolism.
Integrate these dumplings into your slimming evening meals, ideal for a flat belly when you wake up.
To maximize your results, also explore our recommendations from online nutrition coaches and discover personalized food plans tailored to your fitness and wellness goals.
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