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Mediterranean Stuffed Zucchini: Healthy Vegetarian Cuisine


  • Total Time: 50 minutes
  • Yield: 4 1x

Description

Mediterranean Stuffed Zucchini features tender zucchini boats filled with a vibrant mix of sautéed zucchini flesh, red onion, garlic, cherry tomatoes, kalamata olives, and feta cheese. Enhanced with fresh parsley, basil, and a hint of lemon, this recipe is a flavorful combination perfect for vegetarians seeking a nutritious and satisfying meal. Finished with breadcrumbs and baked until golden, it offers Mediterranean flavors in every bite.


Ingredients

Scale
  • 4 medium zucchini (about 810 inches long)
  • 1 cup crumbled feta cheese
  • 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)
  • 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)
  • Extra virgin olive oil for drizzling

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Wash zucchini, slice in half lengthwise, and scoop out flesh leaving 1/4 inch around the edges.
  3. Place hollowed zucchini on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  4. Heat olive oil in a skillet; sauté red onion and garlic for 3-4 minutes.
  5. Add chopped zucchini flesh and cook for 2-3 minutes.
  6. Add cherry tomatoes, olives, salt, and pepper; cook for 5 minutes until tomatoes break down.
  7. Remove skillet from heat, stir in feta, oregano, cumin, parsley, basil, lemon zest, and half the lemon juice.
  8. Fill zucchini boats with the mixture and sprinkle with breadcrumbs if desired.
  9. Drizzle with extra virgin olive oil and bake for 25-30 minutes, until tender and golden.
  10. Garnish with the remaining lemon juice and fresh herbs before serving.

Notes

Substitute feta with vegan cheese or goat cheese for dietary needs. Use panko or gluten-free breadcrumbs, or omit for a low-carb option. Make-ahead by preparing the filling a day in advance and stuffing just before baking. Store leftovers in an airtight container in the refrigerator up to 3 days; reheat in a 350°F oven until warmed through. Troubleshooting: If zucchini releases too much water, briefly broil after baking to firm up, or pat scooped flesh dry before adding to the filling.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 stuffed zucchini half
  • Calories: 220
  • Sugar: 6g
  • Sodium: 560mg
  • Fat: 13g
  • Saturated Fat: 5g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 17g
  • Fiber: 5g
  • Protein: 7g
  • Cholesterol: 20mg