Stuffed zucchini boats are a delicious and healthy way to enjoy your vegetables. This recipe combines tender zucchini with a savory vegetable filling and a crispy, cheesy topping. Perfect for a light lunch, dinner, or even as a side dish, these stuffed zucchini boats are sure to impress.
Preparation Time
- Total Time: 45 minutes
- Preparation Time: 20 minutes
- Cooking Time: 25 minutes
Ingredients
- 2 zucchini
- Olive oil
- Salt
- 1 onion, finely chopped
- 1 bell pepper, diced
- 1 carrot, grated
- Sunflower oil for frying
- 80g cheese, grated (choose a type that melts well, like mozzarella or cheddar)
- 3 tablespoons breadcrumbs
- Fresh parsley, chopped for garnish
Instructions
Prepare the Zucchini
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Slice and Scoop: Wash the zucchini and slice them in half lengthwise. Using a spoon, carefully scoop out the insides, leaving a shell about 1/4 inch thick. Reserve the scooped flesh.
- Season and Bake: Brush the zucchini shells with olive oil and season with salt. Place them on a baking sheet, cut side up, and bake in the preheated oven for 15 minutes.
Prepare the Filling
- Chop the Flesh: While the zucchini are baking, finely chop the reserved zucchini flesh.
- Sauté Vegetables: Heat sunflower oil in a frying pan over medium heat. Add the chopped onion, diced bell pepper, and grated carrot. Sauté for about 5 minutes until the vegetables are softened.
- Add Zucchini Flesh: Add the chopped zucchini flesh to the pan, stir, and cook for an additional 2-3 minutes. Season with salt to taste.
Assemble the Zucchini
- Remove from Oven: Remove the zucchini shells from the oven after 15 minutes. They should be slightly softened but still hold their shape.
- Fill the Zucchini: Spoon the vegetable mixture into the zucchini shells, packing it down lightly.
- Add Toppings: Sprinkle grated cheese over the top of each stuffed zucchini, followed by breadcrumbs for a crispy finish.
Bake
- Bake Again: Return the stuffed zucchini to the oven and bake for another 10-15 minutes, or until the cheese is melted and bubbly and the breadcrumbs are golden brown.
Serve
- Garnish: Garnish the baked stuffed zucchini with chopped fresh parsley before serving.
Serving Suggestions
- Serve with a fresh garden salad for a light and balanced meal.
- Pair with quinoa or brown rice for a more filling option.
- Enjoy alongside grilled chicken or fish for added protein.
- These stuffed zucchini boats also make a great appetizer for a dinner party.
Cooking Tips
- Consistent Slicing: Ensure the zucchini halves are evenly sliced and the shells are uniformly scooped for consistent cooking.
- Cheese Options: Experiment with different types of cheese like feta, gouda, or parmesan for varied flavors.
- Extra Crunch: Add chopped nuts or seeds to the breadcrumb topping for extra crunch and nutrition.
- Herb Enhancements: Enhance the flavor with additional herbs like thyme, oregano, or basil.
Nutritional Benefits
These stuffed zucchini boats are not only delicious but also packed with nutrients:
- Low in Calories: Zucchini is low in calories, making it a great choice for a light dish.
- Rich in Vitamins: Zucchini, carrots, and bell peppers are rich in vitamins A and C, which support immune function and skin health.
- High in Fiber: This dish provides a good amount of dietary fiber, promoting healthy digestion.
- Healthy Fats: Olive oil and sunflower oil contribute healthy fats, which are essential for overall health.
Dietary Information
- Vegetarian: This recipe is suitable for vegetarians.
- Gluten-Free: Use gluten-free breadcrumbs to make this dish gluten-free.
- Low-Carb: Zucchini is naturally low in carbs, making this a great option for low-carb diets.
- Dairy-Free Option: Substitute the cheese with a dairy-free alternative to make this recipe dairy-free.
Why You’ll Love This Recipe
These stuffed zucchini boats are easy to prepare and customizable to suit your taste. The combination of tender zucchini, flavorful filling, and crispy, cheesy topping makes this dish a crowd-pleaser. Whether you’re looking for a healthy side dish or a light main course, these zucchini boats are sure to satisfy.
Conclusion
In conclusion, stuffed zucchini boats are a flavorful and nutritious addition to any meal. With their simple preparation and delicious taste, they are sure to become a favorite in your household. Try this recipe today and enjoy a wholesome and satisfying dish that celebrates the goodness of fresh vegetables!