If you’re looking for a simple yet delicious vegetarian dish bursting with flavor, Mediterranean stuffed zucchini is the perfect option. Not only is it packed with nutrients, but it’s also a dish that can stand alone as a satisfying meal or pair beautifully with a variety of sides.
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Ingredients (Serves 4)
To prepare this vibrant and flavorful dish, you’ll need the following ingredients:
- 4 medium zucchini (about 8–10 inches long)
- 1 cup crumbled feta cheese (use Greek feta for the most authentic flavor)
- 1 cup cherry tomatoes, quartered
- 1/2 cup kalamata olives, pitted and chopped
- 1 small red onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin (optional, for a slightly smoky flavor)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 lemon, zested and juiced
- Salt and pepper to taste
- 1/4 cup breadcrumbs (optional, for extra crunch)
- Extra virgin olive oil for drizzling
How To Make Mediterranean Stuffed Zucchini
Step 1: Preheat the Oven and Prep the Zucchini
Start by preheating your oven to 375°F (190°C). While the oven heats up, wash the zucchini thoroughly and pat them dry with a clean towel. Slice each zucchini in half lengthwise and use a spoon to carefully scoop out the flesh, leaving about 1/4 inch of flesh around the edges to create a sturdy boat shape. Set the scooped flesh aside, as you’ll incorporate it into the filling later.
Place the hollowed zucchini halves on a baking sheet lined with parchment paper. Drizzle them lightly with olive oil and season them with a pinch of salt and pepper. This helps enhance their flavor as they bake.
Step 2: Prepare the Filling
In a medium-sized skillet, heat the olive oil over medium heat. Add the finely chopped red onion and minced garlic to the pan. Sauté them for about 3–4 minutes until the onion becomes soft and translucent. Be careful not to burn the garlic, as it can quickly turn bitter.
Next, take the zucchini flesh that you scooped out earlier and chop it into small pieces. Add it to the skillet and cook for another 2–3 minutes. This helps reduce the moisture in the zucchini flesh and intensifies its flavor.
Once the zucchini flesh is cooked down, add the quartered cherry tomatoes, chopped olives, and a pinch of salt and pepper to the skillet. Stir the mixture well and let it cook for another 5 minutes, or until the tomatoes start to break down and release their juices. At this stage, the filling should be fragrant and full of color.
Remove the skillet from the heat and stir in the crumbled feta cheese, dried oregano, and ground cumin (if using). The feta will melt slightly, binding the ingredients together. Finally, mix in the chopped fresh parsley, basil, lemon zest, and half of the lemon juice for a burst of freshness.
Step 3: Stuff the Zucchini
With your filling ready, it’s time to assemble the zucchini boats. Use a spoon to generously fill each hollowed zucchini half with the Mediterranean mixture, pressing down slightly so the filling holds together. If you like an added crunchy texture, sprinkle a little breadcrumbs on top of each stuffed zucchini.
Drizzle the stuffed zucchini boats with a little extra virgin olive oil to enhance their richness and place the baking sheet in the preheated oven.
Step 4: Bake the Zucchini
Bake the stuffed zucchini in the oven for 25–30 minutes, or until the zucchini is tender and the top is golden brown. You’ll know the dish is ready when the zucchini feels soft when pierced with a fork, and the breadcrumbs (if used) are lightly crisped.
Step 5: Garnish and Serve
Once baked to perfection, remove the zucchini boats from the oven and let them cool for a minute or two. Squeeze the remaining lemon juice over the top for a bright, tangy finish. You can also sprinkle a bit more fresh parsley and basil on top for a pop of color and freshness.
Serve the Mediterranean stuffed zucchini warm, either as a main dish or as a side. Pair it with a simple green salad or some warm pita bread for a complete meal. You can also drizzle a bit of tzatziki sauce or a yogurt dressing on top for an added layer of creamy goodness.
Variations and Tips for Perfect Mediterranean Stuffed Zucchini
- Make it Vegan: To make this recipe vegan, swap out the feta cheese for a plant-based feta alternative or leave it out altogether. You can add nutritional yeast to the filling for a slightly cheesy flavor.
- Add Grains: If you want a heartier dish, mix in cooked quinoa, bulgur, or couscous into the filling. This will add extra fiber and protein while making the zucchini boats even more satisfying.
- Nutritional Boost: Toss in a handful of spinach or kale into the skillet when cooking the zucchini flesh. These leafy greens wilt quickly and blend perfectly with the Mediterranean flavors, giving you an extra boost of vitamins and minerals.
- Try Different Cheeses: While feta is traditional, you can also experiment with other cheeses like goat cheese or ricotta. Each type will lend a different texture and flavor to the filling.
Why You’ll Love This Recipe
Mediterranean stuffed zucchini is an excellent way to enjoy a variety of fresh, wholesome ingredients in one dish. The combination of creamy feta, juicy tomatoes, and salty olives brings out the best in each flavor, while the zucchini acts as a light, healthy vessel that doesn’t overpower the filling. Whether you’re following a vegetarian diet or simply looking to incorporate more vegetables into your meals, this recipe is both satisfying and nutrient-rich.
The recipe also makes great leftovers, so you can easily store any uneaten portions in the fridge for up to two days. Just reheat the zucchini in the oven to retain its texture and flavor.
Serving Suggestions
- Serve the stuffed zucchini alongside a hearty tabbouleh salad or a refreshing cucumber and mint salad for a full Mediterranean feast.
- Pair with pita bread, hummus, and olives for a mezze-style meal.
- For a lighter meal, enjoy the zucchini boats with a simple side of roasted vegetables or a Greek-style rice pilaf.
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Nutritional Benefits of Mediterranean Stuffed Zucchini
This Mediterranean stuffed zucchini recipe isn’t just delicious; it’s also packed with nutrients. Zucchini itself is low in calories and rich in vitamins C and A. The feta provides calcium and protein, while the olives and olive oil contribute healthy fats. The herbs and vegetables bring antioxidants and fiber, making this dish a well-rounded, nutritious option.
