Vegetable and Cheese Stuffed Zucchini with Rice

Vegetable and Cheese Stuffed Zucchini with Rice is a delightful and healthy dish that combines the freshness of seasonal vegetables with the creaminess of cheese, all encased in tender zucchini. This colorful main dish is perfect for a light yet satisfying meal, making it a great option for any occasion.

Vegetable and Cheese Stuffed Zucchini with Rice
45 minutes
Difficulty: Medium
American
320 kcal

Ingredients

  • Zucchini - 2 medium
  • Cooked rice - 1 cup
  • Bell pepper (diced) - 1/2 cup
  • Onion (diced) - 1/4 cup
  • Carrot (grated) - 1/4 cup
  • Spinach (chopped) - 1 cup
  • Garlic (minced) - 2 cloves
  • Olive oil - 1 tablespoon
  • Italian seasoning - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Feta cheese (crumbled) - 1/2 cup
  • Parmesan cheese (grated) - 1/4 cup
  • Fresh parsley (chopped) - 2 tablespoons

Steps

  1. Preheat the oven to 180°C (350°F).
  2. Slice the zucchinis in half lengthwise and scoop out the center flesh with a spoon to create boats, leaving about 1/4 inch of zucchini on the sides.
  3. Chop the scooped-out zucchini flesh and set aside.
  4. In a skillet, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
  5. Add the diced bell pepper, grated carrot, and chopped spinach to the skillet. Cook for another 5 minutes until the vegetables are tender.
  6. Stir in the chopped zucchini flesh, cooked rice, Italian seasoning, salt, and black pepper. Cook for an additional 3 minutes until well combined.
  7. Remove the skillet from heat and mix in the feta and Parmesan cheese until evenly distributed.
  8. Fill each zucchini boat with the vegetable and cheese mixture, packing it down slightly.
  9. Place the stuffed zucchinis in a baking dish and cover with aluminum foil.
  10. Bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes until the tops are golden and the zucchinis are tender.
  11. Garnish with fresh parsley before serving.

Nutrition

  • Calories: 320
  • Protein: 12 g
  • Carbs: 40 g
  • Fiber: 6 g
  • Sugar: 4 g
  • Sodium: 450 mg
  • Cholesterol: 30 mg
  • Total Fat: 14 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 8 g
  • Water: 0.3 L

Health Benefits

  • Rich in vitamins and minerals from the variety of vegetables.
  • High in fiber, promoting digestive health and satiety.

Tags

AmericanKosherMain Dish