Oh my goodness, let me tell you about one of my absolute favorite dishes: Mediterranean stuffed zucchini! This recipe is not just a feast for the eyes; it’s packed with vibrant flavors and wholesome ingredients that make it both delicious and healthy. Imagine tender zucchini filled with a colorful medley of quinoa, cherry tomatoes, feta, and olives—each bite bursting with freshness. It’s perfect for vegetarians and anyone looking to eat a little lighter without sacrificing taste. Trust me, this dish will not only satisfy your cravings but also make you feel great. It’s an easy way to brighten up your dinner table and nourish your body at the same time!
Ingredients for Mediterranean Stuffed Zucchini
Gathering the right ingredients is key to making these Mediterranean stuffed zucchinis extraordinary! Here’s what you’ll need:
- 4 medium zucchinis – Choose firm ones for the best texture.
- 1 cup cooked quinoa – This is your hearty base, so make sure it’s fluffy and light.
- 1 cup cherry tomatoes, halved – They add a burst of sweetness and color.
- 1/2 cup feta cheese, crumbled – For that tangy, creamy goodness that complements the veggies.
- 1/4 cup olives, chopped – Use your favorite variety for a salty kick!
- 1/4 cup red onion, diced – This gives a nice crunch and a bit of sharpness.
- 2 cloves garlic, minced – Because garlic makes everything better!
- 2 tablespoons olive oil – A must for sautéing and adding richness.
- 1 teaspoon dried oregano – This herb brings the Mediterranean vibe!
- Salt and pepper to taste – Always essential for enhancing flavors.
Feel free to get creative with these ingredients! You can swap in other veggies or herbs you love—just let your taste buds guide you!
How to Prepare Mediterranean Stuffed Zucchini
Getting these Mediterranean stuffed zucchinis ready is a breeze! Just follow these simple steps, and you’ll have a delicious meal in no time.
Preheat the Oven
First things first, preheat your oven to 375°F (190°C). Preheating is crucial because it ensures your zucchinis bake evenly and achieve that delightful, tender texture we all love!
Prepare the Zucchini
Next, slice the zucchinis in half lengthwise. Using a spoon, gently scoop out the center to create little boats for your filling. Make sure to leave enough flesh around the edges to keep them sturdy. It’s super easy—just be careful not to pierce through the bottom!
Make the Filling
Now, let’s whip up that tasty filling! In a mixing bowl, combine the cooked quinoa, halved cherry tomatoes, crumbled feta, chopped olives, diced red onion, minced garlic, olive oil, dried oregano, and a sprinkle of salt and pepper. Mix everything until well combined—each ingredient plays a role in creating that Mediterranean flavor explosion!
Stuff the Zucchini
Time to stuff those zucchinis! Spoon the filling generously into each zucchini half, pressing down gently to pack it in. Don’t worry if a little filling spills over; that’s just extra flavor! Aim for an even distribution so every bite is delicious.
Bake the Zucchini
Place your stuffed zucchinis in a baking dish and pop them in the oven. Bake for 25-30 minutes until the zucchinis are tender and the filling is golden on top. Keep an eye on them—the aroma will be irresistible, and you’ll know they’re ready when the zucchinis give a little when pressed!
Tips for Success
Okay, let’s make sure your Mediterranean stuffed zucchini turns out absolutely perfect! First off, avoid overstuffing—while we all love a generous filling, too much can cause a messy bake. Also, if you notice the zucchinis are a bit watery, try salting them before stuffing; this helps draw out excess moisture. For added flavor, consider mixing in some fresh herbs like parsley or basil, or even a sprinkle of red pepper flakes for a kick! And don’t be afraid to experiment with the filling—swap the quinoa for brown rice or add in some sautéed spinach or bell peppers. The possibilities are endless!
Nutritional Information
Now, let’s chat about the nutritional goodness of these Mediterranean stuffed zucchinis! Each serving, which is one stuffed zucchini half, has approximately 180 calories, 8g of fat, 6g of protein, and 20g of carbohydrates. Plus, you’ll get about 4g of fiber, making this dish a satisfying and wholesome choice. Remember, these values are estimates, but they give you a great idea of how healthy and delicious this meal can be!
FAQ About Mediterranean Stuffed Zucchini
Got a few questions about making these Mediterranean stuffed zucchinis? No worries, I’ve got you covered! Here are some common queries I often hear:
Can I make these ahead of time?
Absolutely! You can prepare the zucchini and filling a day in advance. Just store them separately in the fridge and stuff the zucchinis right before baking. This is a great time-saver for busy weeknights!
What if I don’t have quinoa?
No problem at all! You can easily substitute cooked brown rice or couscous instead. Both options will still give you that hearty base and work beautifully with the Mediterranean flavors.
Can I use other vegetables?
Definitely! Feel free to mix in your favorite vegetables like spinach, bell peppers, or even mushrooms. Just remember to chop them finely and sauté if needed to ensure everything cooks evenly.
How do I know when they’re done baking?
Keep an eye on them! Your zucchinis should be tender when pierced with a fork, and the filling should be lightly golden on top. The smell wafting through your kitchen will also be a good indicator that they’re ready!
What can I serve with stuffed zucchini?
These delightful zucchinis pair wonderfully with a simple side salad or some crusty bread to soak up any juices. You could also serve them alongside a dollop of tzatziki for a refreshing touch!
Why You’ll Love This Recipe
- Quick and easy to prepare, perfect for busy weeknights!
- Loaded with nutritious ingredients, making it a healthy choice.
- Deliciously flavorful, with a burst of Mediterranean goodness in every bite.
- Customizable with your favorite veggies and herbs, so you can make it your own.
- Great as a main course or a side dish, fabulous for any occasion!
- Vegetarian-friendly, satisfying even the most devoted meat lovers.
Serving Suggestions
To create a complete meal around your Mediterranean stuffed zucchini, consider pairing them with a light Greek salad—crisp cucumbers, ripe tomatoes, and a sprinkle of feta drizzled with olive oil is perfection! You could also serve them with some warm, crusty pita bread for dipping or a side of creamy tzatziki for that extra zing. Trust me, these sides will elevate your meal to a whole new level!
Print
Mediterranean Stuffed Zucchini: 7 Ways to Savor Healthier Flavor
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A healthy and flavorful dish featuring zucchini stuffed with Mediterranean ingredients.
Ingredients
- 4 medium zucchinis
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup olives, chopped
- 1/4 cup red onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 375°F (190°C).
- Slice the zucchinis in half lengthwise and scoop out the center.
- In a bowl, mix quinoa, tomatoes, feta, olives, onion, garlic, olive oil, oregano, salt, and pepper.
- Stuff the zucchini halves with the mixture.
- Place the stuffed zucchinis on a baking dish.
- Bake for 25-30 minutes until zucchinis are tender.
- Serve warm and enjoy.
Notes
- Feel free to add other vegetables to the filling.
- You can use brown rice instead of quinoa.
- Adjust seasoning based on your preference.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 stuffed zucchini half
- Calories: 180
- Sugar: 3g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 15mg
Keywords: mediterranean stuffed zucchini
