Mediterranean Stuffed Zucchini
Mediterranean Stuffed Zucchini is a vibrant and flavorful dish that brings together the best of Mediterranean ingredients. Tender zucchini boats are filled with a delicious mixture of seasoned ground meat, aromatic herbs, tangy feta cheese, and juicy tomatoes. This healthy and satisfying meal is perfect for a light lunch or dinner, offering a delightful combination of textures and tastes that transport you to the sunny shores of the Mediterranean with every bite.
Ingredients:
• 2 medium zucchini
• 1/2 cup of cooked quinoa or rice
• 1/4 cup of canned chickpeas, rinsed and drained
• 1/4 cup of diced tomatoes
• 1/4 cup of crumbled feta cheese
• 1 tablespoon of chopped fresh parsley
• 1 tablespoon of chopped fresh mint
• 1 tablespoon of extra virgin olive oil
• Salt and pepper to taste
Cooking Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut each zucchini in half lengthwise and scoop out the flesh, leaving about 1/4-inch thick shell.
3. Combine cooked quinoa or rice, chickpeas, diced tomatoes, feta cheese, parsley, mint, olive oil, salt, and pepper in a bowl.
4. Stuff the mixture into the zucchini halves.
5. Place stuffed zucchini in a baking dish.
6. Cover with foil and bake for 20-25 minutes, until zucchini becomes tender.
7. Remove foil and bake for an additional 5 minutes to brown the top if you wish.
8. Serve hot.
Number of Servings: 2
Preparation Time: 30 minutes
Calories per Serving: 200
Notes:
1. Zucchini Selection:
Choose medium-sized zucchinis that are firm and unblemished for the best results. Smaller zucchinis tend to be more tender and flavorful.
2. Meat Options:
– Ground lamb, beef, or turkey all work well in this recipe. For a vegetarian version, substitute the meat with cooked quinoa or lentils.
3. Herbs and Spices:
Fresh herbs such as parsley, dill, or mint can elevate the dish’s flavor. Don’t hesitate to add a pinch of dried oregano or thyme for an extra Mediterranean touch.
4. Cheese Variations:
Feta cheese adds a tangy and salty flavor. You can also use goat cheese or ricotta for a creamier texture.
5. Preparing the Zucchini:
To hollow out the zucchini, use a spoon or a melon baller. Be careful not to pierce the skin, as the zucchini boats need to hold the filling.
6. Cooking Method:
Baking the stuffed zucchinis in the oven ensures they are tender but still hold their shape. For a slightly crispier top, you can broil them for the last few minutes of cooking.
7. Sauce and Garnish:
Serve the stuffed zucchinis with a drizzle of olive oil or a dollop of Greek yogurt. A sprinkle of fresh herbs or a squeeze of lemon juice can add a fresh finishing touch.
8. Serving Suggestions:
– Mediterranean Stuffed Zucchini pairs well with a side salad, pita bread, or a light grain like couscous. It can also be part of a larger mezze platter.
9. Make-Ahead Tips:
The filling can be prepared a day in advance and stored in the refrigerator. Stuff the zucchinis and bake them just before serving for the best texture.
10. Leftovers:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the zucchini’s firmness.