Bulgur-Stuffed Round Zucchini Recipe

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Bulgur-Stuffed Round Zucchini
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Ingredients
11
Count
Nutrition
308
Calories
Total time
55
Minutes
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Ingredients:

  • 1 tbsp oil
  • 1 cup bulgur
  • 1/4 cup pine nuts
  • 1/2 tsp cinnamon
  • 1/4 cup mint

Directions:

  1. Preheat the oven to 400F and grease a medium baking dish with olive oil.
  2. Rinse and dry the zucchini. Use a paring knife to cut a neat hat off the top of each. Carve the inside with a melon baller or a sharp-edged spoon, making sure you don't break through the skin. Reserve the flesh. (If you use long zucchini, slice them in two lengthwise, and carve the centre to form boat-shaped containers).
  3. Put the zucchini shells and hats in the prepared dish, drizzle with the tablespoon of olive oil, and sprinkle with salt and pepper. Bake for 20 to 25 minutes, until tender but still holding their shape. (This yields tastier results than boiling the shells: it will concentrate and caramelise the flavour of the zucchini).
  4. Meanwhile, cook the bulgur in stock or water according to package instructions and let cool. Toast the pine nuts in a dry skillet.
  5. Heat the teaspoon of olive oil in a large skillet over medium-high heat. Add the onions and cook for 5 minutes, stirring regularly, until softened. Add the reserved zucchini flesh and season with salt and pepper. Cover and cook for 5 minutes, stirring from time to time. Remove the lid and cook for 5 more minutes, until all the juices have evaporated. Remove from heat and let cool slightly.
  6. When the zucchini shells are tender, take them out of the oven (leave the heat on) and put them upside down on a plate lined with paper towels. Combine the zucchini mixture, bulgur, cinnamon, red pepper flakes, if using, goat cheese, mint, and pine nuts in a medium mixing bowl. Mix thoroughly with a fork. Taste and adjust the seasoning.
  7. Set the shells upright in the gratin dish, spoon in the filling, distributing it evenly, and top each zucchini with its hat. (The recipe can be made up to a day ahead up to this point.) Bake for 10 to 15 minutes, until the filling is heated through, and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 308.45 Kcal (1291 kJ)
Calories from fat 131.34 Kcal
% Daily Value*
Total Fat 14.59g 22%
Cholesterol 14.88mg 5%
Sodium 62.5mg 3%
Potassium 468.05mg 10%
Total Carbs 35.34g 12%
Sugars 2.84g 11%
Dietary Fiber 9.61g 38%
Protein 11g 22%
Vitamin C 16.1mg 27%
Vitamin A 0.7mg 25%
Iron 90.5mg 503%
Calcium 190.6mg 19%
Amount Per 100 g
Calories 201.18 Kcal (842 kJ)
Calories from fat 85.67 Kcal
% Daily Value*
Total Fat 9.52g 22%
Cholesterol 9.71mg 5%
Sodium 40.77mg 3%
Potassium 305.28mg 10%
Total Carbs 23.05g 12%
Sugars 1.85g 11%
Dietary Fiber 6.27g 38%
Protein 7.17g 22%
Vitamin C 10.5mg 27%
Vitamin A 0.5mg 25%
Iron 59mg 503%
Calcium 124.3mg 19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.6
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • high fiber

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