Mediterranean Stuffed Zucchini

Introduction

Experience the flavors of the Mediterranean

Mediterranean cuisine features vibrant, wholesome, and balanced flavors, and this stuffed zucchini recipe encapsulates all of these qualities. By blending fresh zucchini with a delicious filling, you’ll create a dish that is both comforting and healthy. This recipe can serve as a side dish, a light lunch, or even a vegetarian main course. Whether you’re new to Mediterranean cooking or a long-time fan, this recipe is a surefire way to celebrate the region’s renowned culinary tradition.

Detailed Ingredients with measures

Zucchinis and filling essentials

For this recipe, you’ll need four medium zucchinis, which will serve as the base of the dish. The filling is made up of 1 cup of cooked quinoa, which adds texture and protein, as well as half a cup of diced tomatoes for a juicy, tangy flavor.

You’ll also need a quarter cup of minced red onion, a quarter cup of crumbled feta cheese, one tablespoon of fresh parsley or dill chopped for added freshness, a teaspoon of dried oregano, and a pinch of salt and pepper according to taste. Olive oil will play a key role both for cooking and to enhance the flavors. Optionally, you may also sprinkle some breadcrumbs for texture if desired.

Prep Time

A simple and straightforward preparation

The preparation time for this Mediterranean stuffed zucchini recipe is just 20 minutes. Within this time, you’ll be able to hollow out the zucchinis, prepare the filling, and arrange everything for baking.

Cook Time, Total Time, Yield

The time investment is well worth it

The cook time for this recipe is about 25 minutes. Adding the prep time, your total time required to create this delightful dish is approximately 45 minutes from start to finish. This recipe yields enough for four servings, making it perfect for sharing with family or friends.

The dish is satisfying and bursting with the essence of the Mediterranean, ensuring every bite is flavorful and memorable. Whether you’re embracing healthier eating habits or looking for a culinary adventure, this recipe promises to impress in both taste and simplicity!
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Detailed Directions and Instructions

Step 1: Prepare the Zucchini

1. Preheat your oven to 375°F (190°C).
2. Wash the zucchinis and cut them in half lengthwise.
3. Scoop out the flesh using a spoon, leaving a 1/4-inch thick shell. Reserve the scooped-out zucchini flesh for the filling.
4. Lightly drizzle the zucchini shells with olive oil and sprinkle a pinch of salt over them.

Step 2: Prepare the Filling

1. Finely chop the reserved zucchini flesh.
2. Heat a pan on medium heat and add a drizzle of olive oil.
3. Add chopped onions, minced garlic, and the reserved zucchini flesh to the pan. Cook until softened, stirring occasionally.
4. Stir in cooked quinoa or rice, along with chopped tomatoes, Kalamata olives, and fresh parsley.
5. Season the mixture with salt, pepper, and your preferred spices (e.g., oregano, red pepper flakes).
6. Continue cooking until flavors are well combined and the mixture becomes slightly tender.

Step 3: Stuff the Zucchini

1. Arrange the zucchini shells on a baking dish, cut side up.
2. Spoon the prepared filling into each zucchini shell, pressing gently so the filling is compact and evenly distributed.

Step 4: Add Toppings

1. Sprinkle crumbled feta cheese (or vegan cheese if preferred) over the filled zucchinis.
2. Optionally, drizzle with a small amount of olive oil for added flavor and moistness.

Step 5: Bake

1. Cover the baking dish with aluminum foil and place it in the preheated oven.
2. Bake for 20 minutes covered, then remove the foil and bake for an additional 10-15 minutes, or until the zucchini shells are tender and the cheese is melted and slightly golden.

Step 6: Serve

1. Remove the zucchinis from the oven and allow them to cool for 5 minutes.
2. Garnish with additional fresh chopped parsley, drizzle with olive oil if desired, and serve warm.

Notes

Note 1: Substitutions

1. For a grain-free option, replace quinoa or rice with cauliflower rice.
2. Use vegan feta or omit the cheese for a vegan variation.

Note 2: Storage and Reheating

1. Store leftovers in an airtight container in the refrigerator for up to 3 days.
2. Reheat in the oven at 350°F (175°C) for about 10-15 minutes or until warmed through.

Note 3: Additional Toppings

1. Add nuts or seeds like pine nuts or sunflower seeds on top for extra crunch.
2. A drizzle of balsamic glaze can provide extra flavor just before serving.

Note 4: Adjustments for Spicing

1. Adjust the seasoning to your preference. Add more red pepper flakes for heat, or incorporate different Mediterranean herbs like thyme or rosemary.

Note 5: Serving Suggestions

1. Pair the stuffed zucchinis with a side salad or roasted vegetables for a complete meal.
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Cook Techniques

Preparing the Zucchini

To prepare the zucchini, start by slicing them in half lengthwise. Hollow out the centers using a spoon, creating a cavity for the stuffing. Be gentle to avoid tearing the zucchini.

Making the Stuffing

Combine the key ingredients, such as vegetables, seasonings, and optional elements like herbs, to make the stuffing. Ensure the mixture is well-combined and properly seasoned before filling the zucchini.

Stuffing the Zucchini

Fill the hollowed-out zucchini with the prepared stuffing mixture. Pack it firmly but not too tightly to ensure even cooking.

Baking the Dish

Place the stuffed zucchini in a baking dish. Bake in a preheated oven until the zucchini is tender and the stuffing is golden brown on top.

Finishing Touches

Before serving, allow the stuffed zucchini to cool slightly. Garnish with fresh herbs for an additional flavor boost if desired.

FAQ

Can I use different vegetables for the stuffing?

Yes, you can customize the stuffing by using a variety of vegetables depending on your preference and seasonal availability.

What type of zucchini works best for this recipe?

Medium-sized zucchini is recommended for this recipe as they are easier to hollow out and hold the stuffing well.

Can I make this dish ahead of time?

Yes, you can prepare the stuffed zucchini ahead of time and store it in the refrigerator. Bake it just before serving for the best results.

Can this recipe be made vegetarian or vegan?

Absolutely. You can adjust the recipe to make it vegetarian or vegan by excluding any meat and dairy-based ingredients and using plant-based alternatives.

What are some recommended side dishes to serve with Mediterranean stuffed zucchini?

This dish pairs well with a fresh side salad, couscous, or rice. You can also serve it with pita bread or roasted vegetables.

Conclusion

The Mediterranean stuffed zucchini recipe is a delightful combination of flavors and textures that highlights fresh ingredients and a harmonious blend of spices. It’s a perfect dish for those seeking a nutritious, flavorful, and creative way to enjoy vegetables. Whether enjoyed as a stand-alone meal or served as a side dish, this recipe offers a great opportunity to bring Mediterranean cuisine to your table.

More recipes suggestions and combination

Mediterranean Stuffed Bell Peppers

Swap out the zucchini for bell peppers, and enjoy a colorful twist on stuffed vegetables, using the same Mediterranean filling.

Grilled Eggplant Rolls

Use thin slices of grilled eggplant and roll them with the same filling for a bite-sized, elegant appetizer.

Stuffed Portobello Mushrooms

Replace zucchinis with large Portobello mushrooms, stuffing them with the flavorful Mediterranean mixture.

Mediterranean Pita Sandwich

Use the filling as a stuffing for warm pita pockets, adding a side of hummus or tzatziki sauce for added flavor.

Roasted Vegetable Platter

Combine the Mediterranean stuffing with roasted zucchini, eggplant, tomatoes, and bell peppers for a hearty vegetable platter.

Baked Zucchini Boats with Seafood

For seafood lovers, add shrimp or crab to the Mediterranean stuffing for a delicious ocean-inspired twist.

Vegetarian Mediterranean Pasta

Mix the zucchini stuffing with your favorite pasta and top it with grated Parmesan or feta cheese for a hearty Mediterranean pasta dish.

Savory Breakfast Stuffed Zucchini

Turn the dish into a morning favorite by incorporating scrambled eggs and fresh herbs into the stuffed zucchini filling.