Mediterranean Stuffed Zucchini with Lentils, Tomatoes & Feta
This Mediterranean stuffed zucchini dish is inspired by Greek and Eastern Mediterranean home cooking.
It’s plant-forward, high-fiber, protein-rich, and perfectly balanced for the Mediterranean diet.
⏱ Time
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
🛒 Ingredients
Zucchini
4 medium zucchini
2 tbsp extra-virgin olive oil
Salt & black pepper
Filling
1 cup cooked brown or green lentils
1 small red onion, finely chopped
2 garlic cloves, minced
1 cup chopped tomatoes (fresh or canned)
1 tbsp tomato paste
1 tsp dried oregano
½ tsp ground cumin
Salt & black pepper
Finish
½ cup feta cheese, crumbled
2 tbsp fresh parsley or dill, chopped
Lemon wedges (optional)
👩🍳 Instructions
Step 1: Prepare Zucchini
1. Preheat oven to 190°C
2. Slice zucchini lengthwise
3. Scoop out the centers to form boats
4. Place in baking dish, brush with olive oil, season with salt & pepper
5. Bake 15 minutes until slightly tender
Step 2: Make Filling
1. Heat olive oil in a pan
2. Sauté onion until soft (4–5 minutes)
3. Add garlic, cook 30 seconds
4. Stir in tomatoes, tomato paste, oregano, cumin, salt & pepper
5. Add lentils and cook 5–7 minutes until thick.
Step 3: Stuff & Bake
1. Fill zucchini boats with lentil mixture
2. Return to oven and bake 15–20 minutes
Step 4: Finish
Sprinkle feta on top
Bake 5 more minutes until soft
Garnish with fresh herbs
Serve with lemon wedges
💡 Tips (Important)
Don’t overbake zucchini — they should hold shape
Lentils can be swapped with chickpeas
Add olives for extra Mediterranean flavor
Use good olive oil — it matters
❓ Frequently asked questions FAQs
Is this fully Mediterranean diet?
Yes — legumes, vegetables, olive oil, herbs, minimal cheese
Can I make it vegan?
Yes — skip feta or use plant-based feta
Can I meal-prep this?
Yes — keeps well for 2 days refrigerated
What to serve with it?
Simple tomato-cucumber salad or whole-grain bread
🥗 Nutritional Information
Calories: 360
Protein: 18 g
Carbohydrates: 34 g
Fat: 18 g
Fiber: 10 g