In summer, you’ll find a few zucchini plants in almost every veggie garden. They’re a staple for many gardeners. Why? Well, the plants are quite easy to grow and usually very productive. Gardeners love it when their hard labor is rewarded with a nice and lush harvest. We’ve had good results in the past with our small raised bed on the terrace. Maybe not enough to make these Stuffed Zucchini with Mediterranean Rice for a whole family, but it’s normally enough for the two of us at home.
Stuffing zucchini with something and roasting them in the oven is always a good option if you want to use/get rid of the veggies quickly. You can stuff them with a meaty filling (like the one we used here with ground meat and Shepherd’s cheese) or keep it vegetarian/vegan with more veggies. Rice, couscous, or other grains also work well for a filling. A great example for this are our Vegan Zucchini Boats with Spelt & Fake Meat. Delicious and made without any meat or dairy.
If you are looking for something vegetarian or vegan, you should really check out the zucchini with spelt. So good! You could use the same fake meat for this recipe here – if that’s something you prefer. There are some products based on soy or pea protein* that could also be used instead of meat. We tried quite a few substitutes and most of them are fine. You might need to season a bit more when replacing the meat. Going vegetarian is pretty easy. Going vegan here would require to substitute the cheese as well. There are products you can use, but we are not big fans of those, to be honest.
Anyway, the preparation of the zucchini here is very simple. First, you have to hollow out the zucchini. If you don’t have round zucchinis at hand, you can use regular zucchinis instead, of course. Simply cut those in half lengthwise and then remove the flesh. You will not get »stuffed« zucchini, but »loaded« ones, but that’s fine. Right?!
The zucchini flesh is also used in this recipe here and not thrown out – some recipes discard the »intestines« of the zucchini and only use the hollowed out fruit. It would be a shame to not use the whole zucchini, right? To be able to fit a proper amount of filling into the zucchinis, you have to cook the zucchini flesh, so it loses quite a bit of volume. Only then you can use it along with the other ingredients. Onions, garlic, ground meat, and cheese are a delicious option for the filling. But as mentioned above, you can use other ingredients as well. The same goes for the spices – you can use the spices mentioned in the recipes or go your own way. Totally up to you.
As a side dish, we prepared a quick Mediterranean rice with some tomato paste, onions, bell peppers and herbs. Regular cooked rice works just as well. If you prefer couscous or bulgur, you can prepare that instead of rice, of course. A simple salad would also work well here.
If you like stuffed veggies, you should definitely check out our Stuffed Bell Peppers with Spelt & Halloumi. We’ve already mentioned spelt as a filling – a great substitute for rice if you want to keep an eye on your blood sugar level. Whole grain spelt has a lower glycemic index and is slightly better than rice (if you are a diabetic, for example).
With (most of) the ingredients used here, you could also make something completely different if you like. Our One-Pot Orzo with Minced Meat, Zucchini & Bell Peppers is a very similar dish if you look at the ingredients – just instead of working hard to stuff something, you throw everything into one large pot and call it a day.
INGREDIENTS / ZUTATEN
(5 servings)
For the stuffed zucchini:
some olive oil for frying
5 round zucchini, hollowed out
1 medium red onion, finely diced
1-2 garlic cloves, finely chopped
9 oz. (250g) ground meat
1 tsp. paprika powder
1/2 tsp. dried oregano
1/2 tsp. cayenne pepper
salt, pepper
3.5 oz. (100g) Shepherd’s cheese (or feta), divided
For the Mediterranean rice:
some olive oil for frying
12.3 oz. (350g) long-grain rice
1 large red onion, finely diced
2-3 garlic cloves, finely chopped
2 red bell peppers, finely diced
3-4 tbsp. tomato paste
2 tsp. dried oregano
1 tsp. cayenne pepper
salt, pepper
about 1/4 cup (60ml) water
(5 Portionen)
Für die gefüllten Zucchini:
etwas Olivenöl zum Anbraten
5 runde Zucchini, ausgehöhlt
1 rote Zwiebel, fein gewürfelt
1-2 Knoblauchzehen, fein gehackt
250g Hackfleisch (gemischt)
1 TL Paprikapulver
1/2 TL Oregano
1/2 TL Cayennepfeffer
Salz, Pfeffer
100g Hirtenkäse (oder Feta), aufgeteilt
Für den mediterranen Reis:
etwas Olivenöl zum Anbraten
350g Langkornreis
1 große rote Zwiebel, fein gewürfelt
2-3 Knoblauchzehen, fein gehackt
2 rote Paprika, fein gewürfelt
3-4 EL Tomatenpaste
2 TL Oregano
1 TL Cayennepfeffer
Salz, Pfeffer
etwa 60ml Wasser
DIRECTIONS / ZUBEREITUNG
1. Preheat the oven to 180°C (350°F) fan-forced. Wash and dry the zucchini. Cut off the stems to create a lid, then hollow out the zucchini. Place the zucchini and their lids in a baking dish and brush or spray them with some olive oil (olive oil spray bottle*). Bake the zucchini in the preheated oven for about 18-20 minutes. Check with a fork to see if the zucchini are soft – depending on the size and how much you have them hollowed out, the baking time may vary slightly.
2. While the zucchini are baking in the oven, cut the flesh into small cubes. Peel the onion and garlic and finely dice/chop it. Have all other ingredients ready. Cook the rice according to the package instructions.
3. Heat up a frying pan with some olive oil and sauté the zucchini flesh until it is softer – this only takes a few minutes. Pour it into a sieve and allow it to drain a little, then add it to a bowl.
4. Add a little more oil to the frying pan and sauté the onion and garlic until soft and glossy. Add the ground meat and cook until nicely browned. Season with paprika powder, dried oregano, cayenne pepper, some salt, and black pepper. Transfer the mixture to the bowl with the zucchini and mix everything well. Crumble the Shepherd’s cheese (or feta) and mix half of it with the zucchini and the meat.
5. Remove the hollowed-out zucchini from the oven and fill them with the zucchini-meat mixture. Season with some more salt and pepper to your liking, then sprinkle the remaining Shepherd’s cheese (or feta) on top and bake at the same temperature for another 20-22 minutes or so. The cheese on top should be nicely browned.
6. While the zucchini is in the oven for a second time, prepare the rice. Peel and finely dice/chop the onion and garlic. Clean the bell peppers, remove the seeds and membranes, and finely dice them as well.
7. Heat a frying pan with some olive oil and sauté the onion and garlic soft and glossy. Add the bell peppers and sauté them for a few minutes as well. You want the bell peppers to be soft but not mushy. Next, add the tomato paste, season with dried oregano, cayenne pepper, salt, and black pepper, and let the tomato paste roast for a moment. Deglaze with water, add the cooked rice and mix everything well. Let everything cook for 2-3 minutes.
8. Arrange the baked zucchini with the rice on plates or in bowls. Serve with alight salad and maybe some bread.
1. Den Ofen auf 180°C (350°F) Umluft vorheizen. Die Zucchini waschen und trocknen. Stielansätze der Zucchini so abschneiden, dass ein Deckel entsteht und die Zucchini dann aushöhlen. Die ausgehöhlten Zucchini zusammen mit den Deckeln in eine Auflaufform setzen und dann alles mit etwas Olivenöl einstreichen bzw. besprühen (Olivenöl Sprühflasche*). Die ausgehöhlten Zucchini im vorgeheizten Ofen für etwa 18-20 Minuten backen. Mit einer Gabel testen, ob die Zucchini weich sind – je nach Größe der Früchte bzw. wie stark man ausgehöhlt hat, kann die Backzeit etwas variieren.
2. Während die Zucchini im Ofen backen, das Fruchtfleisch in kleine Würfel schneiden. Die Zwiebel und den Knoblauch schälen und dann fein würfeln bzw. fein hacken. Die restlichen Zutaten bereithalten. Den Reis nach Packungsanleitung kochen.
3. Eine Pfanne mit etwas Öl erhitzen und das Fruchtfleisch der Zucchini darin anbraten, bis es weicher ist – dauert nur wenige Minuten. In ein Sieb schütten und ein wenig abtropfen lassen, dann in eine Schüssel geben.
4. Noch einmal etwas Öl in die Pfanne geben und dann die Zwiebel und den Knoblauch darin glasig andünsten. Das Hackfleisch dazugeben und krümelig anbraten – das Fleisch sollte etwas Farbe bekommen. Mit Paprikapulver, Oregano, Cayennepfeffer, etwas Salz und schwarzem Pfeffer würzen. Die Mischung zum angebratenen Fruchtfleisch der Zucchini in die Schüssel dazugeben und alles gut vermengen. Den Hirtenkäse (oder Feta) zerkrümeln und die Hälfte davon in die Schüssel dazugeben und untermengen.
5. Die ausgehöhlten Zucchini aus dem Ofen nehmen und mit der Fleischmischung befüllen. Nach Belieben noch einmal mit etwas Salz und Pfeffer würzen, dann den verbliebenen Hirtenkäse (Feta) auf den gefüllten Zucchini verteilen und dann bei gleicher Temperatur noch einmal für etwa 20-22 Minuten backen. Der Hirtenkäse (Feta) sollte schön gebräunt sein.
6. Während die Zucchini eine zweite Runde im Ofen drehen, den Reis zubereiten. Dazu die Zwiebel und den Knoblauch schälen und fein würfeln bzw. hacken. Die Paprikaschoten säubern, die Innereien entfernen und dann ebenfalls fein würfeln.
7. Eine Pfanne mit etwas Öl erhitzen und die Zwiebel und den Knoblauch glasig andünsten. Die Paprika dazugeben und einige Minuten mit anbraten. Die Paprika sollte weicher, aber nicht matschig sein. Als Nächstes die Tomatenpaste dazugeben, mit Oregano, Cayennepfeffer, Salz und Pfeffer würzen und alles kurz anschwitzen lassen. Mit dem Wasser ablöschen, den gekochten Reis dazugeben, alles gut vermengen und etwa 2-3 Minuten mitbraten.
8. Die gebackenen Zucchini mit dem Reis auf Tellern anrichten. Dazu passt ein leichter Salat und vielleicht etwas Brot.
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Here is a version of the recipe you can print easily.
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Stuffed Zucchini with Mediterranean Rice
- Prep Time: 00:40
- Cook Time: 00:40
- Total Time: 01:20
- Yield: 5 1x
- Category: Dinner
- Cuisine: International
Description
As soon as zucchini are in season, these delicious Zucchini with Mediterranean Rice are on top of the to-do-list. So easy to prepare and really tasty!
Ingredients
For the stuffed zucchini:
some olive oil for frying
5 round zucchini, hollowed out
1 medium red onion, finely diced
1-2 garlic cloves, finely chopped
9 oz. (250g) ground meat
1 tsp. paprika powder
1/2 tsp. dried oregano
1/2 tsp. cayenne pepper
salt, pepper
3.5 oz. (100g) Shepherd’s cheese (or feta), divided
For the Mediterranean rice:
some olive oil for frying
12.3 oz. (350g) long-grain rice
1 large red onion, finely diced
2-3 garlic cloves, finely chopped
2 red bell peppers, finely diced
3-4 tbsp. tomato paste
2 tsp. dried oregano
1 tsp. cayenne pepper
salt, pepper
about 1/4 cup (60ml) water
Instructions
1. Preheat the oven to 180°C (350°F) fan-forced. Wash and dry the zucchini. Cut off the stems to create a lid, then hollow out the zucchini. Place the zucchini and their lids in a baking dish and brush or spray them with some olive oil (olive oil spray bottle*). Bake the zucchini in the preheated oven for about 18-20 minutes. Check with a fork to see if the zucchini are soft – depending on the size and how much you have them hollowed out, the baking time may vary slightly.
2. While the zucchini are baking in the oven, cut the flesh into small cubes. Peel the onion and garlic and finely dice/chop it. Have all other ingredients ready. Cook the rice according to the package instructions.
3. Heat up a frying pan with some olive oil and sauté the zucchini flesh until it is softer – this only takes a few minutes. Pour it into a sieve and allow it to drain a little, then add it to a bowl.
4. Add a little more oil to the frying pan and sauté the onion and garlic until soft and glossy. Add the ground meat and cook until nicely browned. Season with paprika powder, dried oregano, cayenne pepper, some salt, and black pepper. Transfer the mixture to the bowl with the zucchini and mix everything well. Crumble the Shepherd’s cheese (or feta) and mix half of it with the zucchini and the meat.
5. Remove the hollowed-out zucchini from the oven and fill them with the zucchini-meat mixture. Season with some more salt and pepper to your liking, then sprinkle the remaining Shepherd’s cheese (or feta) on top and bake at the same temperature for another 20-22 minutes or so. The cheese on top should be nicely browned.
6. While the zucchini is in the oven for a second time, prepare the rice. Peel and finely dice/chop the onion and garlic. Clean the bell peppers, remove the seeds and membranes, and finely dice them as well.
7. Heat a frying pan with some olive oil and sauté the onion and garlic soft and glossy. Add the bell peppers and sauté them for a few minutes as well. You want the bell peppers to be soft but not mushy. Next, add the tomato paste, season with dried oregano, cayenne pepper, salt, and black pepper, and let the tomato paste roast for a moment. Deglaze with water, add the cooked rice and mix everything well. Let everything cook for 2-3 minutes.
8. Arrange the baked zucchini with the rice on plates or in bowls. Serve with alight salad and maybe some bread.
Notes
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