This Stuffed Zucchini with Vegetables and Cheese is a delicious, healthy, and customizable dish that is perfect for a light lunch or dinner. The zucchinis are hollowed out and filled with a savory mixture of onions, carrots, bell peppers, mushrooms, and garlic, all topped with melted cheese. It’s a great way to enjoy a low-carb meal that is bursting with flavor.
Preparation, Cook, and Total Times
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Preparation Time: 15 minutes
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Cooking Time: 30-35 minutes
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Total Time: 45 minutes
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Yield: Serves 4
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Cuisine: Mediterranean, Vegetarian
Full List of Ingredients
For the Stuffed Zucchini:
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4 medium zucchinis, halved lengthwise and hollowed out
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1/2 onion, finely chopped
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1 carrot, grated
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1 bell pepper, finely chopped
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1/2 cup (60g) mushrooms, chopped
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2 cloves garlic, minced
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1/2 cup (50g) grated cheese (cheddar, mozzarella, or your choice)
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Olive oil, for sautéing
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Salt and black pepper, to taste
Optional Toppings:
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Fresh herbs like parsley or basil, chopped (for garnish)
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Extra cheese for topping
Step-by-Step Cooking Directions
1. Prepare the Zucchini
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Preheat your oven to 180°C (350°F).
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Cut the zucchinis in half lengthwise. Use a spoon to carefully hollow out the center of each half, leaving about 1/4 inch of the flesh along the edges. Set aside the hollowed zucchini flesh for later use or discard.
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Lightly drizzle the hollowed zucchini halves with olive oil, and season with salt and pepper. Place them in a baking dish and set them aside.
2. Sauté the Vegetables
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In a large pan, heat a tablespoon of olive oil over medium heat.
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Add the chopped onion, bell pepper, and grated carrot. Sauté for 5-7 minutes until softened.
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Add the chopped mushrooms and minced garlic, then cook for another 3-5 minutes until the vegetables are tender and fragrant.
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Season the vegetable mixture with salt and black pepper to taste.
3. Fill the Zucchini
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Once the vegetable mixture is ready, remove it from the heat and stir in the grated cheese of your choice.
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Spoon the vegetable and cheese mixture into the hollowed-out zucchini halves. Press the mixture gently to pack it in.
4. Bake the Stuffed Zucchini
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Place the stuffed zucchini halves in the preheated oven and bake for 20-25 minutes, or until the zucchini is tender and the cheese is melted and golden brown on top.
5. Serve
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Once baked, remove the stuffed zucchini from the oven and let it cool slightly.
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Garnish with fresh herbs like parsley or basil if desired.
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Serve the stuffed zucchini warm, either as a main dish or a side dish alongside a protein like grilled chicken or tofu.
Nutritional Information (Per Serving)
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Calories: 150
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Fat: 8g
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Saturated Fat: 3g
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Cholesterol: 15mg
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Sodium: 350mg
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Carbohydrates: 12g
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Fiber: 4g
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Sugars: 5g
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Protein: 8g
Note: Nutritional information may vary depending on specific ingredients used.
The Origins and Popularity of the Recipe
Stuffed zucchini is a popular dish in Mediterranean and Middle Eastern cuisines. Zucchini, or courgette, is a versatile vegetable that can be used in a variety of dishes. Stuffing zucchini with vegetables and cheese has been a beloved method of preparing this summer squash, as it showcases the vegetable’s mild flavor while allowing for creative fillings.
Reasons Why You’ll Love the Recipe
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Healthy and Light: This dish is low in carbs, making it a great option for anyone following a low-carb or gluten-free diet.
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Full of Flavor: The combination of sautéed vegetables, garlic, and melted cheese makes this dish savory and satisfying.
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Customizable: You can easily swap the vegetables or cheese to suit your tastes or use up whatever you have in the fridge.
Health Benefits
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Zucchini is rich in antioxidants, vitamins A and C, and fiber, supporting healthy digestion and eye health.
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Mushrooms are low in calories but provide valuable nutrients like vitamin D and selenium, which promote immune health.
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Carrots are high in beta-carotene, which supports vision and skin health.
Serving Suggestions
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Serve with a Side Salad: Pair these stuffed zucchinis with a light green salad or roasted vegetables for a complete meal.
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Top with More Cheese: For extra indulgence, sprinkle additional cheese on top of the zucchini before baking.
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Add a Protein: Serve the stuffed zucchini alongside grilled chicken, beef, or a plant-based protein like quinoa or chickpeas.
Cooking Tips
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Don’t Overcook the Zucchini: When baking the stuffed zucchini, keep an eye on them to ensure they don’t become too soft or mushy.
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Make It Spicy: Add some chili flakes or fresh chili to the vegetable mixture for a spicy kick.
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Use Fresh Herbs: Fresh basil or parsley sprinkled on top before serving will elevate the flavor and add color.
Variations to Try
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Meat Version: Add ground meat, such as turkey, beef, or chicken, to the vegetable mixture for a heartier meal.
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Vegan Version: Use plant-based cheese and skip the dairy for a vegan-friendly version of this dish.
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Add Grains: Add quinoa or couscous to the filling to make it even more filling and nutritious.
Conclusion
This Stuffed Zucchini with Vegetables and Cheese is an easy and delicious way to enjoy a healthy, low-carb meal. The combination of tender zucchini, savory vegetables, and melted cheese is both satisfying and flavorful. Whether you’re serving it as a main dish or a side, this dish is perfect for any occasion and can be customized to your tastes.
10 Comprehensive FAQ Section
1. Can I use different types of cheese?
Yes, feel free to use any cheese you like. Cheddar, feta, or goat cheese would also work wonderfully in this dish.
2. How do I prevent the zucchini from getting soggy?
Be sure to drain any excess water from the zucchini after hollowing them out. Also, avoid overcooking them in the oven.
3. Can I make this dish ahead of time?
Yes, you can prepare the stuffed zucchini in advance and store them in the fridge. Bake them just before serving.
4. Can I add meat to this recipe?
Yes, you can add cooked ground meat like turkey or beef to the vegetable mixture to make it more filling.
5. How long can I store leftovers?
Store leftover stuffed zucchini in an airtight container in the fridge for up to 3 days. Reheat before serving.
6. Can I freeze stuffed zucchini?
Yes, you can freeze the stuffed zucchini before baking. Wrap them tightly in plastic wrap and foil, and freeze for up to 1 month. Bake from frozen, adding extra time if necessary.
7. How do I make this dish spicier?
Add red pepper flakes, chopped chili peppers, or a dash of hot sauce to the vegetable mixture for extra heat.
8. Can I use other vegetables in the stuffing?
Yes, feel free to add or substitute vegetables like spinach, mushrooms, or even eggplant.
9. Can I bake the zucchini without cheese?
Yes, you can skip the cheese for a dairy-free option, or substitute with plant-based cheese for a vegan version.
10. How do I make this dish low-carb?
This dish is already low-carb, but you can omit the cheese for an even lighter version.