Mediterranean Fennel and Courgette Bake

Ease into the weekend with this hearty vegan bake.

This vibrant and warming dish layers summery courgettes and fennel with Mediterranean seasonings which are then topped with baked tofu and diced black olives.

This homely bake is on the table and ready to eat in under an hour. It will quickly become a new favourite!

It’s perfect for rainy summer days, when you want to utilise summer veg but also want something warming.

Filled with sautéed fennel and courgette, oregano, chives and basil, covered in a tomato sauce and then baked. This can be served either as a main, with some grains, or as a side.

This dish pairs simple mediterranean vegetables with typical mediterranean flavours. I used a little dried oregano, lots of fresh basil and some black olive tapinard to top it off. 

If you’re not following a low-FODMAP diet, I suggest you use fresh garlic for the extra sweetness and earthiness it brings. For this recipe I’ve sautéed the veg in GOO (garlic infused olive oil) which adds flavour and allows the veggies to char a little while being sautéed.

This is incredibly easy to put together and makes a great base. You could add roasted aubergine, peppers or lentils. Whatever veggies you have at hand!

If you get a chance to make this, please rate and comment below as I love hearing from you guys. If you’re on instagram I’d love it if you could take a picture and tag it using #tallulahstreats or drop me a line on facebook.

Enjoy!

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Mediterranean Fennel and Courgette Bake

Servings 6 servings

Ingredients

• For the tofu strips
• 140 g extra firm tofu drained and rinsed
• 1 tbsp tamari
• 1-2 tsp GOO garlic infused olive oil
• For the fennel
• 2 tbsp chives
• 1 fennel bulb circa 230g*
• 2 tsp GOO garlic infused olive oil
• For the courgettes
• 2 medium courgettes 700g
• 1 tbsp GOO
• 1 can 400g tomatoes
• 2 tsp oregano
• 2 tbsp fresh chopped basil
• Salt and pepper to taste
• Black olives circa 15 (more if desired), blended or finely diced

Instructions

• Preheat the oven to 200C
• Cut the tofu into strips and put them in a large mixing bowl. Cover with 1 tbsp tamari and set aside to marinate (10-20 minutes)
• When the oven is warm, evenly cover the tofu strips with 1- 2 tsp GOO (I brushed it on), then bake them for 15-20 minutes, turning half way
• Put 2 tsp GOO, the fennel and chives in a frying pan and sauté circa 20 minutes, stirring occasionally 
• In the meantime, cut the courgettes into thin strips, mix them evenly in 1 tbsp GOO, (I put them in a large bowl and mixed them by hand) add a pinch of sea salt and sauté until softening and browning 
• Add the tinned toms and seasonings to the fennel pan and mix well, cook for a couple of minutes while stirring to heat and combine
• Layer the sautéed courgettes into a baking dish, pour over the fennel/tomato mix, then repeat. Sprinkle on the black olive tapinard and top it with the baked tofu
• Bake for 20 minutes while all the flavours infuse 
• Serve immediately 

Notes

*This serves 6, minimum, as a main. Be sure not to have more than one portion as the individual low-FODMAP allowance for fennel is 48g.

If you want larger servings then look for a smaller fennel bulb (192g). 

Servings higher than 48g contain moderate amounts of Oligos-fructans and high amounts of the Polyol - mannitol, so intake should be avoided (certainly when in phase one and the reintroduction phase).