Stuffed zucchini is a flavorful, wholesome dish that’s perfect for a light meal or an elegant dinner. This recipe features zucchini filled with a delicious mixture of rice, fresh herbs, and mixed nuts, all seasoned with aromatic spices. Baked to perfection, the zucchini becomes tender, while the filling absorbs the rich flavors of tomatoes, olive oil, and herbs. It’s a Mediterranean-inspired dish that’s not only healthy but also vibrant and delicious. Whether you’re serving this as a main course or a side dish, it’s sure to impress family and friends alike.

Full Recipe:

Ingredients:

For the Stuffed Zucchini:

Zucchini – 4 medium-sized

Olive oil – 6 tablespoons (approx. ¼ cup)
Parsley – 1 bunch, chopped
Basil – 1 bunch, chopped

Onion – 1, finely chopped
Salt – To taste
Black pepper – To taste

Mixed nuts – 100 g (approx. ¾ cup), chopped (use your favorites like almonds, walnuts, or pistachios)

For the Rice:

Long grain rice – 1 cup

Salt – 1 teaspoon
Peeled, chopped tomatoes – 400 g (approx. 14 oz)

Kitchen Equipment Needed:

Baking dish

Sharp knife
Cutting board
Mixing bowls

Large skillet or frying pan
Spoon
Oven

Step-by-Step Instructions:

Step 1: Prepare the Zucchini

Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Zucchini: Wash the zucchini and trim the ends. Slice each zucchini in half lengthwise, creating long, even halves. Using a spoon, gently scoop out the flesh of each zucchini, leaving a hollow cavity to stuff. Be sure to leave enough flesh on the sides to keep the zucchini sturdy. Set the hollowed zucchini halves aside, and finely chop the zucchini flesh you removed.

Step 2: Make the Filling

Sauté the Onion and Zucchini Flesh: Heat 3 tablespoons of olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for 3-4 minutes, until soft and translucent. Then, add the chopped zucchini flesh and continue to cook for another 5 minutes, stirring occasionally.
Add Herbs and Nuts: Stir in the chopped parsley, basil, and mixed nuts. Cook for another 2-3 minutes until the herbs wilt slightly and the nuts begin to release their oils. Season with salt and black pepper to taste. Remove from heat and set aside.

Step 3: Cook the Rice

Prepare the Rice: In a separate saucepan, bring 2 cups of water to a boil. Add 1 teaspoon of salt and 1 cup of long grain rice. Stir, cover the pot, and reduce the heat to low. Let the rice simmer for about 15 minutes, or until the water is absorbed and the rice is tender.
Mix in the Tomatoes: Once the rice is cooked, stir in the peeled, chopped tomatoes. The tomatoes will add a rich, savory flavor to the rice. Cook for an additional 3-4 minutes to let the flavors blend. Set aside.

Step 4: Assemble the Stuffed Zucchini

Combine the Filling: Add the cooked rice and tomatoes to the sautéed onion, zucchini, herbs, and nuts mixture. Stir until everything is evenly combined.
Stuff the Zucchini: Using a spoon, carefully fill each hollowed zucchini half with the rice and vegetable mixture. Pack the filling in tightly, but don’t overfill. Arrange the stuffed zucchini halves in a baking dish.

Drizzle with Olive Oil: Drizzle the remaining 3 tablespoons of olive oil over the top of the stuffed zucchini. This will help keep the zucchini moist and add extra flavor.

Step 5: Bake the Stuffed Zucchini

Bake the Zucchini: Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the zucchini is tender and the tops of the stuffing are lightly golden brown.

Check for Doneness: To check if the zucchini is done, insert a fork into the sides—it should go through easily, but the zucchini should still hold its shape.

Step 6: Serve

Serve the Dish: Once baked, remove the zucchini from the oven and let them cool for a few minutes before serving. You can garnish the stuffed zucchini with extra chopped parsley or basil for a fresh finish.

Enjoy: Serve the stuffed zucchini warm, either as a standalone main dish or alongside a salad, grilled chicken, or fish for a complete meal.

Cooking Tips:

Customize the Filling: Feel free to customize the filling based on your preferences. You can add ingredients like sautéed mushrooms, sun-dried tomatoes, or crumbled feta cheese for additional flavors.
Nut Substitutes: If you have a nut allergy, you can substitute the mixed nuts with seeds such as sunflower seeds or pumpkin seeds for a similar crunch and flavor.

Make It Ahead: This dish can be prepared ahead of time. You can assemble the stuffed zucchini up to a day in advance and store them in the refrigerator. When ready to bake, simply pop them in the oven.
Vegan Version: This recipe is naturally vegetarian, but to make it vegan, ensure that you use plant-based ingredients for the rice mixture and avoid any cheese if you decide to add it to the recipe.

Storage:

Refrigeration: Store any leftover stuffed zucchini in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) for 10-15 minutes or until heated through.

Freezing: You can freeze the stuffed zucchini after baking. Allow them to cool completely, then place them in a freezer-safe container. Freeze for up to 2 months. To reheat, thaw in the refrigerator overnight and bake at 350°F (175°C) until heated through.

Nutritional Facts (Per Serving, Based on 4 Servings):

Calories: 320-350 kcal
Protein: 7-9 g

Fat: 18-20 g
Carbohydrates: 35-40 g
Fiber: 6-7 g

Sugar: 6-7 g
Sodium: 400-450 mg

This stuffed zucchini dish is a nutritious option packed with fiber from the vegetables, healthy fats from the olive oil and nuts, and a moderate amount of protein. It’s a wholesome, plant-based meal that offers a good balance of carbohydrates, fats, and proteins.

Frequently Asked Questions (FAQs):

1. Can I use a different type of rice? Yes, you can use different types of rice such as brown rice, basmati rice, or even quinoa for added nutritional benefits. Just adjust the cooking time accordingly.

2. Can I add meat to the filling? Absolutely! You can add cooked ground beef, turkey, or chicken to the filling for a heartier dish. Cook the meat separately and mix it in with the rice and vegetable mixture before stuffing the zucchini.

3. How do I prevent the zucchini from becoming soggy? To prevent the zucchini from becoming too soft, don’t scoop out too much of the flesh, and make sure not to overbake them. The zucchini should be tender but still hold their shape.

4. Can I make this dish gluten-free? Yes, this dish is naturally gluten-free, but be sure to check the ingredients for the rice and nuts to ensure no cross-contamination. You can also use quinoa or another grain if preferred.

5. Can I use canned tomatoes instead of fresh? Yes, you can use canned diced tomatoes if fresh tomatoes aren’t available. Just be sure to drain any excess liquid to avoid making the filling too watery.

Conclusion:

Stuffed Zucchini with Rice, Herbs, and Mixed Nuts is a healthy, vibrant, and satisfying dish that’s perfect for a weeknight dinner or special gathering. The combination of fresh herbs, tender zucchini, and crunchy nuts brings a unique flavor and texture to the dish, while the rice makes it hearty and filling. This recipe is versatile and can be customized to suit any dietary preferences or personal tastes. Serve it with a side salad or protein of your choice for a complete, nutritious meal. Enjoy this Mediterranean-inspired delight with family and friends!