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simple, plant-based food with fresh ingredients, vegetables and heaps of grains

Stuffed zucchini flowers

“One man’s trash is another man’s treasure.” The old adage is very true when it comes to Zucchini flowers. They are one of those things that are either treasured or discarded without a second thought. I learned to treasure them while living in Italy where their many uses include deep frying tempura-style or, my favourite, stuffed and baked. Now living in the Middle East I find that they are well and truly treated as trash. Always amused to see us carefully harvesting our treasure from his Zucchini stand, our local veggie supplier in Webdeh, Amman, informed us recently that we are one of only three to whom he happily gifts the flowers for free. Perhaps one day we will meet the other two and fight over the last remaining Zucchini flowers of the day!


Stuffed zucchini flowers

40 minPrep Time

20 minCook Time

1 hrTotal Time

Save RecipeSave Recipe


  • 250 grams Zucchini Flowers
  • 500 grams potatoes, boiled and then mashed
  • 100 grams mushrooms, finely diced
  • 1 large onion, finely diced
  • 3 garlic cloves, grated
  • 75 grams Feta cheese, crumbled
  • 100 grams baby tomatoes, chopped
  • Handful of rocket, chopped


  1. Boil the potatoes, drain them, mash well and set aside.
  2. Slowly sauté the onion in a teaspoon of olive oil in a large pot for 5 minutes.
  3. Add the garlic for a minute and then the mushrooms and the baby tomatoes.
  4. Season with salt and pepper and continue to cook slowly for another five minutes before removing from the heat.
  5. Add the mashed potatoes, rocket and Feta to the mixture.
  6. Stir until all ingredients are mixed very well and leave to cool for 10 minutes so that the mixture is not too hot to handle.
  7. Delicately open and fill the Zucchini flowers one-by-one using a spoon (and most probably your hands!) to stuff the mixture inside. It is inevitable that some will rip but this is not a problem and being as gentle as possible ensures that they stay mostly intact.
  8. Once stuffed, line the Zucchini flowers up on a tray and bake at 250 degrees Celsius for 20 minutes or until a bit golden on top (turn them half way through so they get golden on both sides).


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