Courgette canapés

It’s easy to include more vegetables in your pre-dinner nibbles! All it takes is a little bit of imagination! This recipe is low in fat and salt, and high in fibre and vitamins.

Ingredients (40 canapés):

  • 10 slices of sandwich bread
  • 1 medium courgette
  • 50 g sesame seeds
  • 2 tbsp olive oil
  • Salt, pepper, nutmeg (to taste)
  • 70 g grated Emmental cheese


  • Preheat the grill. Wash and peel the courgettes.
  • Dice them and then fry them in the olive oil for around 7 minutes.
  • Add the seasoning and nutmeg.
  • Once the courgettes are cooked through and lightly golden, taste, and adjust seasoning if necessary.
  • Blend using an electric mixer, together with the egg, to obtain a thick purée.
  • Spread the sliced bread with a generous layer of the courgette mixture.
  • Gently mix together the cheese and sesame seeds.
  • Sprinkle over the courgette purée.
  • Use a pair of kitchen scissors to cut the bread into quarters, or into any other shape, as preferred.
  • Place under the grill for 15 minutes, until golden.

You can also use frozen courgette slices. Use them in the same way as the fresh courgettes in the recipe; there is no need to defrost in advance – simply increase the cooking time to 20 minutes.

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