This Stuffed Zucchini recipe is a flavorful, healthy, and satisfying dish that combines fresh zucchini with a savory tomato, garlic, and red pepper filling, topped with gooey melted cheese. Whether you’re looking for a vegetarian main course or a nutritious side dish, this recipe is the perfect way to enjoy fresh summer vegetables with a hearty twist. It’s easy to prepare, packed with nutrients, and absolutely delicious!
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 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) cheese, grated (mozzarella, cheddar, or your choice)
Directions:
Step 1: Prepare the Zucchini
- Preheat the Oven: Preheat your oven to 200°C (392°F).
- Cut the Zucchini: Slice the zucchini in half lengthwise.
- Prepare the Zucchini Flesh: Remove the peel and make shallow crisscross cuts into the flesh of each zucchini half.
- Bake the Zucchini: 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 them 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.
- Add Garlic and Red Pepper: Stir in the garlic and chopped red pepper, frying for another 2-3 minutes until softened.
- Cook the Tomatoes: Add the peeled and 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.
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.
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.
Step 5: Serve
- Cool Slightly: Let the stuffed zucchini cool for a few minutes before serving.
- Enjoy!
Serving Suggestions:
- Main Course: Serve with a fresh green salad or garlic bread for a satisfying meal.
- Side Dish: Perfect alongside grilled chicken, fish, or meat.
- Meal Prep: These can be made ahead and reheated, making them great for meal prepping.
- For Lunch: Pair with a quinoa or rice salad for a light, nutritious lunch.
- As Appetizers: Serve smaller portions as a delicious appetizer for a dinner party.
Cooking Tips:
- Choose Firm Zucchini: Select medium-sized zucchini that are firm to the touch for the best texture.
- Customize the Filling: Add other vegetables like mushrooms, spinach, or eggplant for extra flavor and nutrition.
- Cheese Varieties: Mozzarella melts beautifully, but you can also try cheddar, feta, or even Parmesan for different flavors.
- Don’t Overbake: Watch the zucchini during the second bake to ensure the cheese melts perfectly without burning.
- Use Fresh Herbs: Add fresh basil or thyme to the tomato mixture for an extra burst of flavor.
Nutritional Benefits:
- Rich in Vitamins: Zucchini and tomatoes are packed with vitamins A and C, which are great for your skin, eyes, and immune system.
- High in Fiber: Zucchini is a good source of dietary fiber, aiding digestion and helping you feel full.
- Low in Carbs: This is a great option for those looking for a low-carb or keto-friendly meal.
- Antioxidant-Rich: Red peppers and tomatoes provide antioxidants that help protect your body from free radicals.
Dietary Information:
- Vegetarian: This dish is completely vegetarian and fits well in a plant-based diet.
- Gluten-Free: Made without any gluten-containing ingredients, it’s suitable for gluten-free diets.
- Low-Calorie: At around 150 calories per serving, this is a light yet filling meal.
- Keto-Friendly: Low in carbohydrates, this recipe is great for a ketogenic diet.
Nutritional Facts (per serving):
- Calories: 150
- Protein: 6g
- Carbohydrates: 10g
- Fat: 10g
- Fiber: 3g
- Sodium: 250mg
Storage Tips:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven for the best texture, or microwave individual portions for convenience.
- Freezing: You can freeze the stuffed zucchini before the final bake. Thaw overnight in the refrigerator and bake as directed.
Why You’ll Love This Recipe:
- Easy to Prepare: With a quick prep and bake time, this recipe is perfect for weeknight dinners.
- Healthy and Nutritious: Packed with fresh vegetables and nutrients, this dish is both wholesome and delicious.
- Versatile: It can be served as a main course, side dish, or even appetizer.
- Customizable: You can easily adjust the filling to include your favorite vegetables or add proteins like quinoa or rice.
- Crowd-Pleaser: The combination of melty cheese and savory filling makes this dish a hit with both kids and adults.
Conclusion:
This Stuffed Zucchini with Tomato Filling and Cheese Topping is a fantastic way to enjoy fresh summer vegetables in a hearty, delicious dish. Whether served as a main course or a side, the gooey cheese, savory filling, and tender zucchini come together for a satisfying and nutritious meal. It’s easy to prepare, customizable, and perfect for any occasion. Try it today and enjoy the flavors of fresh, wholesome ingredients!
Frequently Asked Questions:
- Can I use other fillings?
Yes, feel free to use quinoa, rice, or even ground meat as a filling to change up the dish. - How can I make this dish spicier?
Add chili flakes or chopped chili peppers to the tomato mixture for a spicy kick. - Can I prepare this dish ahead of time?
Yes, you can prepare the filling and bake the zucchini ahead, then assemble and bake when ready to serve. - Is this recipe suitable for kids?
Absolutely! It’s a great way to introduce kids to vegetables in a fun and tasty way. - Can I grill the zucchini instead of baking it?
Yes! Grilling the zucchini adds a delicious smoky flavor to the dish.