This Cheesy Stuffed Zucchini is a healthy, flavorful, and satisfying dish perfect as a vegetarian main course or a delicious side dish. The baked zucchini is filled with a savory tomato, onion, and bell pepper mixture, then topped with melted cheese for extra richness. This easy recipe is great for using fresh summer vegetables and makes for a light yet comforting meal.
Preparation Time
- Prep Time: 15 minutes
- Bake Time: 30 minutes (20 minutes initial + 10 minutes final)
- Total Time: 45 minutes
- Servings: 3-4
Ingredients
- For the Zucchini:
- 3 medium zucchini
- Olive oil, for brushing
- For the Tomato Filling:
- 3 tomatoes, peeled and cubed
- 1 onion, cut into half rings
- 1 red bell pepper, chopped
- 4 cloves garlic, chopped
- Olive or vegetable oil, for frying
- Salt, to taste
- Pepper, to taste
- Pinch of sugar (optional)
- Fresh parsley, chopped
- For the Topping:
- 70g (½ cup) grated cheese (mozzarella, cheddar, or your choice)
Directions
- Step 1: Prepare the Zucchini
- Preheat the oven to 200°C (392°F).
- Slice the zucchini in half lengthwise.
- Remove the peel and make shallow crisscross cuts into the flesh of each zucchini half.
- Place the zucchini halves on a baking sheet lined with parchment paper, brush with olive oil, and bake in the preheated oven for 20 minutes.
- Step 2: Prepare the Tomato Filling
- Blanch the Tomatoes:
- Make shallow cuts on the tops of the tomatoes.
- Pour boiling water over them and let sit for 10 minutes.
- Peel and chop the tomatoes into cubes.
- Sauté the Vegetables:
- Heat olive oil in a frying pan over medium heat.
- Add the onion and fry for 2-3 minutes until translucent.
- Stir in the garlic and chopped red pepper, frying for another 2-3 minutes until softened.
- Cook the Tomatoes:
- Add the chopped tomatoes and fry for 5 minutes until the mixture thickens.
- Season with salt, pepper, and a pinch of sugar (if needed).
- Finish with Parsley:
- Stir in the chopped parsley and cook for an additional minute.
- Blanch the Tomatoes:
- Step 3: Assemble the Dish
- Prepare Zucchini for Filling:
- Remove the baked zucchini from the oven.
- Use a spoon to slightly crush the flesh, creating an indentation for the filling.
- Add the Tomato Filling:
- Spoon the tomato mixture evenly over the zucchini halves.
- Add Cheese:
- Sprinkle the grated cheese on top.
- Prepare Zucchini for Filling:
- Step 4: Final Bake
- Bake Again:
- Return the zucchini to the oven and bake for an additional 10 minutes at 200°C (392°F) until the cheese is melted and golden.
- Bake Again:
- Step 5: Serve
- Serve hot and fresh, garnished with extra fresh parsley.
Serving Suggestions
- Serve with a side of crusty bread or garlic toast.
- Pair with a light green salad for a complete meal.
- Enjoy with a dollop of sour cream or yogurt for extra creaminess.
- Serve alongside grilled chicken, fish, or tofu for added protein.
Cooking Tips
- For extra flavor, add a sprinkle of Italian seasoning or oregano to the filling.
- Use different cheeses, such as Parmesan, Gouda, or feta, for variety.
- For a smoky twist, roast the bell pepper before adding it to the filling.
- If your zucchini are large, scoop out some flesh before baking to create deeper pockets for filling.
- For a crispier top, broil the stuffed zucchini for 2 minutes at the end of baking.
Nutritional Benefits
- Zucchini is low in calories and high in fiber, vitamins, and antioxidants.
- Tomatoes provide a good source of vitamin C and lycopene, which supports heart health.
- Garlic and onions have anti-inflammatory properties and help boost the immune system.
- Cheese adds calcium and protein for a well-balanced dish.
Dietary Information
- Vegetarian
- Gluten-free
- Low-carb
- Can be made dairy-free (use dairy-free cheese or nutritional yeast)
Nutritional Facts (Per Serving)
- Calories: 180-220 kcal
- Carbohydrates: 10g
- Protein: 6g
- Fat: 12g
- Fiber: 3g
Storage & Freezing
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze unbaked stuffed zucchini halves for up to 1 month. Thaw before baking.
- Reheat: Warm in the oven at 180°C (350°F) for 10 minutes, or in the microwave for 1-2 minutes.
Why You’ll Love This Recipe
- Healthy, flavorful, and easy to make.
- A great way to use fresh zucchini and tomatoes.
- Perfect for a light vegetarian meal or a side dish.
- Customizable with different seasonings and cheese.
Conclusion
This Cheesy Stuffed Zucchini with Tomato Filling is a delicious and nutritious meal that’s easy to prepare and packed with fresh ingredients. Whether served as a light lunch, dinner, or side dish, this recipe is sure to impress. Try it today and enjoy a flavorful, cheesy zucchini dish that’s full of wholesome goodness!
Frequently Asked Questions (FAQs)
- Can I use yellow squash instead of zucchini? Yes! Yellow squash works perfectly as a substitute.
- What’s the best cheese to use? Mozzarella melts well, but cheddar, feta, or Parmesan also taste great.
- How do I make this dish dairy-free? Use dairy-free cheese or sprinkle with nutritional yeast for a cheesy flavor.
- Can I make this ahead of time? Yes! Prepare the zucchini and filling, store separately, and assemble before baking.
- Can I add meat to the filling? Yes! Cooked ground beef, turkey, or shredded chicken can be added for extra protein.
- What’s the best way to keep the zucchini from getting soggy? Pre-bake the zucchini to remove excess moisture before stuffing.
- Can I air fry these? Yes! Air fry at 180°C (360°F) for 10-12 minutes until cheese is melted and golden.
- Can I use canned tomatoes? Yes! Use diced canned tomatoes instead of fresh, but drain excess liquid.
- How do I make this spicier? Add chili flakes or diced jalapeños for a spicy kick.
- What other vegetables can I add? Mushrooms, spinach, or corn make great additions to the filling.