Stuffed Zucchini
Vegetables stuffed with bulgur is a great idea for a light, tasty dish that will provide the body with a solid dose of fibre, vitamins and minerals. Great as a light lunch or evening meal at any time of the year. On colder days – it will keep you warm if you add more chilli or pepper 😉
Ingredients
| 2 SERVINGS | 4 SERVINGS | |
|---|---|---|
| ZUCCHINIS | 2 medium | 4 średnie |
| STUFFING | ||
| – bulgur | 50 g | 100 g |
| – onion | 1 small | 1 medium |
| – garlic | 1 large clove | 2 large cloves |
| – mushrooms | 4 medium | 8 medium |
| – red bell pepper | 1 small | 2 small |
| – parsley | 1/4 bunch | 1/2 bunch |
| – chilli powder | 1/2 tsp | 1 tsp |
| – sweet papryka | 1 tsp | 2 tsp |
| – tomato passata | 175 ml | 350 ml |
| – cheddar cheese | 50 g | 100 g |
You will need
salt, pepper, vegetable or olive oil, small pot, pan, grater, baking tray, baking paper.
*** Where necessary, in the meal preparation instructions, we provide ingredient quantities for 2 servings (4 servings). ***
| NUTRIENTS | 100g | 1 SERVING |
|---|---|---|
| Energy | 202.7 kJ | 1292.8 kJ |
| Energy | 48.5 kcal | 309.3 kcal |
| Fat | 1.7 g | 11.2 g |
| of which saturates | 0.9 g | 5.9 g |
| Carbohydrate | 5.5 g | 35.3 g |
| of which sugars | 2.8 g | 18.0 g |
| Added Sugar | 0.0 g | 0.0 g |
| Protein | 2.6 g | 16.4 g |
| Salt | 0.2 g | 1.6 g |
Recipe
1.
Wash the zucchinis and red pepper thoroughly.
Dice the red pepper into small cubes.
Peel the mushrooms and cut them into medium-thick slices.
Peel the onions and garlic and dice them.
Wash the parsley, dry and chop it.
2.
Rinse the bulgur in a strainer with cold water. Boil 200 ml (400 ml) water with 1 tsp (2 tsp) of salt. Put the rinsed bulgur into the boiling water and cook for about 12 minutes until it absorbs all the water.
3.
Preheat the oven to 180 ° C in „upper & lower” heating mode. Line the baking tray with baking paper.
Cut the zucchinis lengthwise and use a spoon to pit the centre of the zucchini so that they form zucchini boats
4.
Finely chop the zucchini pulp. Heat 2 tbsp (4 tbsp) oil in a frying pan, and sauté the onion and garlic for 2-3 minutes, then add the mushrooms, red bell pepper and zucchini pulp, add the spices and simmer for about 12 minutes. Add the tomato passata and bulgur, mix everything thoroughly and cook for another 2-3 minutes. Take the stuffing off the heat. Add the parsley and mix the stuffing again. On a coarse-mesh grater, grate the cheddar.
5.
Stuff each zucchini boat generously, put on a baking sheet and sprinkle with cheddar. Bake for about 20 minutes, until the cheese melts and turns brown.
6.
Place portions of baked zucchini on large flat plates and eat it while it is hot. If you have any stuffing left, serve it as a side dish next to your zucchini boats.
Enjoy your meal!
