Baked Stuffed Zucchini

Baked Stuffed Zucchini Recipe - Vegetarian Dish with Tomato Sauce and Garlic

Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Baked Stuffed Zucchini is a delightful and nutritious dish that combines the tender, mild flavor of zucchini with a savory filling. This recipe is perfect for those looking for a healthy, vegetable-centric meal that doesn't skimp on taste. The process involves hollowing out zucchini halves and stuffing them with a flavorful mixture before baking them to perfection. It's a versatile dish that can be adapted to include various ingredients according to personal preference or dietary needs.

History

The concept of stuffing vegetables has roots in many cultures and cuisines around the world, from the Middle Eastern dolma (stuffed grape leaves) to the French ratatouille. Baked Stuffed Zucchini, in particular, has gained popularity in various cuisines as a way to utilize the abundant zucchini harvests. The recipe has evolved over time, with each region adding its own twist based on local ingredients and flavor preferences.

Ingredients

2 zucchinis, cut in half lengthwise
1 small onion, finely chopped
4 tbsp tomato sauce
0.5 tsp parsley
1 clove garlic, chopped
2 tbsp matzo meal

How to prepare

Scoop out the pulp from the halves of the zucchini.
Heat the pulp, onion, sauce, and spices in a pan for 5 minutes.
Add matzo meal to the mixture and mix well.
Restuff the zucchini with the mixture.
Place the zucchini in a baking dish with a little water at the bottom.
Bake at 450°F (232°C) for 30 minutes until the zucchini shells are soft.

Variations

Add ground beef, turkey, or a plant-based meat alternative to the filling for a protein boost.
Incorporate different vegetables, such as bell peppers or mushrooms, into the filling for added flavor and nutrition.
Top with cheese during the last few minutes of baking for a melty, golden crust.

Cooking Tips & Tricks

To ensure your Baked Stuffed Zucchini turns out perfectly, consider the following tips:

- Choose zucchinis that are medium-sized; too large and they may be too watery, too small and they won't hold enough filling.

- Use a spoon or melon baller to scoop out the zucchini pulp easily.

- Pre-cook the filling to ensure the flavors meld together and the filling is cooked through by the time the zucchini is tender.

- Add a little water to the baking dish to prevent the zucchini from drying out during baking.

Serving Suggestions

Serve Baked Stuffed Zucchini as a main dish with a side of quinoa or rice for a complete meal. It also pairs well with a fresh salad or steamed vegetables for a lighter option.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps to soften the zucchini while intensifying the flavors of the filling. Pre-cooking the filling on the stove is also crucial for ensuring the flavors are well combined and the filling is properly cooked.

Ingredient Substitutions

Substitute breadcrumbs or quinoa for matzo meal if desired.

- Use any type of cheese or dairy-free cheese alternative for a richer filling.

- Swap out tomato sauce for pesto or salsa for a different flavor profile.

Make Ahead Tips

Prepare the zucchini boats and filling ahead of time, and store them separately in the refrigerator until ready to bake. This can save time and make meal prep more efficient.

Presentation Ideas

Garnish the baked zucchini with fresh herbs, such as parsley or basil, for a pop of color and flavor. Serving on a bed of greens or alongside colorful vegetables can also enhance the visual appeal of the dish.

Pairing Recommendations

Pair Baked Stuffed Zucchini with a light white wine, such as Sauvignon Blanc or Pinot Grigio, which complements the freshness of the zucchini and the savory filling.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through. Adding a little water to the dish when reheating can help prevent the zucchini from drying out.

Nutrition Information

Calories per serving

Each serving of Baked Stuffed Zucchini is relatively low in calories, with each serving containing approximately 80-100 calories. This makes it an excellent option for those looking to maintain or lose weight while still enjoying a satisfying meal.

Carbohydrates

This Baked Stuffed Zucchini recipe is relatively low in carbohydrates. The primary source of carbs comes from the zucchini itself and the small amount of tomato sauce and matzo meal used in the filling. Each serving contains approximately 10-15 grams of carbohydrates, making it a suitable option for those on low-carb diets.

Fats

The fat content in this recipe is minimal, as it primarily relies on the natural moisture of the ingredients. The only added fat comes from the small amount of matzo meal, which contains a negligible amount of fat. Overall, each serving contains less than 5 grams of fat, making this dish a heart-healthy choice.

Proteins

While this version of Baked Stuffed Zucchini is not high in protein, it can be easily modified to increase protein content. Consider adding cheese, ground meat, or plant-based protein sources to the filling. As is, each serving provides about 2-4 grams of protein.

Vitamins and minerals

Zucchini is a good source of vitamin C, vitamin A, potassium, and manganese. The addition of tomato sauce and onions also contributes to the vitamin and mineral content, including vitamin K, vitamin E, and folate. This dish is a great way to incorporate a variety of nutrients into your diet.

Alergens

This recipe is free from most common allergens, including dairy, nuts, soy, and gluten (depending on the matzo meal used). However, always check the labels of purchased ingredients to ensure they meet your dietary needs.

Summary

Baked Stuffed Zucchini is a nutritious, low-calorie dish rich in vitamins and minerals. It's low in carbohydrates and fats, making it suitable for a variety of dietary preferences. The recipe can be easily modified to increase protein content or accommodate dietary restrictions.

Summary

Baked Stuffed Zucchini is a versatile, nutritious, and delicious dish that can be adapted to suit various dietary needs and preferences. With its low calorie and carbohydrate content, it's an excellent choice for those looking for a healthy meal option. The recipe is easy to follow and can be customized with different fillings, making it a perfect addition to any meal plan.

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Baked Stuffed Zucchini. It was a hot summer day, and I was visiting my Aunt Maria's house in the countryside. Aunt Maria was known for her delicious home-cooked meals, and I always looked forward to our visits because I knew I would be treated to some of her amazing dishes.

As soon as I walked into the kitchen, I was hit with the mouth-watering aroma of garlic and herbs. Aunt Maria was busy at the stove, stirring a pot of tomato sauce and sautéing onions and peppers. I watched in awe as she expertly chopped vegetables and herbs, adding them to the sauce with a sprinkle of salt and pepper.

"Come here, darling," Aunt Maria called to me with a smile. "I want to show you how to make one of my favorite dishes - Baked Stuffed Zucchini."

I eagerly joined her at the kitchen counter, where she had laid out all the ingredients we would need. She explained each step of the recipe to me, from hollowing out the zucchini to mixing the stuffing of breadcrumbs, cheese, and herbs.

"Zucchini is such a versatile vegetable," Aunt Maria explained as she carefully stuffed each hollowed-out zucchini half with the savory mixture. "And when you bake it with a delicious tomato sauce, it becomes a mouthwatering dish that everyone will love."

I watched attentively as she placed the stuffed zucchini in a baking dish and poured the tomato sauce over them. The kitchen filled with the heavenly scent of roasting vegetables and bubbling sauce as the dish baked in the oven.

As we sat down to eat, I took my first bite of the Baked Stuffed Zucchini and was instantly transported to food heaven. The zucchini was tender and flavorful, the stuffing rich and cheesy, and the tomato sauce provided the perfect tangy complement. It was a dish that I knew I had to learn to make for myself.

Over the years, I have made Aunt Maria's Baked Stuffed Zucchini countless times, each time tweaking the recipe to make it my own. I have added my own favorite herbs and spices, experimented with different cheeses, and even tried incorporating other vegetables into the stuffing mixture.

One day, while visiting a farmers market in the city, I came across a vendor selling fresh zucchini and was inspired to create a new variation of Aunt Maria's recipe. I decided to add ground meat to the stuffing mixture, along with a generous sprinkle of Parmesan cheese and breadcrumbs for extra crunch.

The result was a delicious twist on the classic Baked Stuffed Zucchini, with the meat adding a savory depth of flavor and the cheese melting into gooey perfection. I shared the dish with my family and friends, who all raved about how delicious it was.

As I continued to make and share my Baked Stuffed Zucchini recipe, I realized how much joy and satisfaction cooking brought me. It wasn't just about following a set of instructions or recreating a dish from memory - it was about the creativity and love that went into every meal I prepared.

I learned that cooking was a way to connect with my family and friends, to share stories and memories, and to create something beautiful and delicious out of simple ingredients. And every time I make Aunt Maria's Baked Stuffed Zucchini, I am reminded of that hot summer day in her kitchen, where I first fell in love with the art of cooking.

So now, whenever I make this dish, I always think of my Aunt Maria and the love and care she put into every meal she prepared. And I am grateful for the memories and recipes that she passed down to me, allowing me to continue the tradition of delicious home-cooked meals for generations to come.