Stuffed baked courgettes with pine nuts and wild rice

115g (4oz) wild rice
8 large courgettes
2 tablespoons vegetable oil
1 large onion, chopped
1 large red pepper, seeded and chopped
2 garlic cloves, crushed
140g (5oz) carrot, grated
70g (2 1⁄2oz) pine nuts, lightly toasted
salt and pepper to taste

Cook the rice according to the instructions on the packet.

Cut the courgettes in half lengthways, then remove the flesh, leaving about half a centimetre.

Heat the oil in a pan and add the onions and red pepper. Cook gently for about 10 minutes until the onion is starting to brown. Add the garlic, chopped courgette flesh and carrots and cook for a few more minutes.

Remove the pan from the heat and add the pine nuts, rice, salt and pepper.  Spoon mixture into the courgette shells.

Cover and place on a baking tray. Bake in a preheated oven at 190°C/375°F/gas 5 for 20 minutes.

Serve with a fresh salad (tomato and olive goes particularly well) and garlic bread. Suitable for freezing. Serves 8.