Greek stuffed zucchini, or “kolokithokeftedes,” is a delightful dish that perfectly encapsulates the essence of Greek cuisine. Combining fresh zucchini with a savory filling, this recipe is not only a feast for the senses but also a healthy option for any meal. In this article, we’ll explore the ingredients, preparation steps, variations, and nutritional benefits of this scrumptious dish.
Ingredients
For the Zucchini Boats
- 4 medium zucchinis: Choose firm, fresh zucchinis for the best results.
- 1 cup cooked rice: Brown rice, white rice, or quinoa can be used based on preference.
- 1 cup feta cheese: Crumbled, it adds a tangy flavor and creamy texture.
- 1 cup cooked ground meat: Use beef, lamb, turkey, or keep it vegetarian.
- 1 small onion: Finely chopped for sweetness and depth.
- 2 cloves garlic: Minced for aromatic flavor.
- 1/4 cup fresh parsley: Chopped for a fresh, herbal note.
- 1/4 cup fresh dill: A classic herb in Greek cooking, adding unique flavor.
- 1 egg: Beaten, it helps bind the filling together.
- Salt and pepper: To taste.
- Olive oil: For drizzling and enhancing flavor.
For the Topping
- 1/2 cup breadcrumbs: Adds a crunchy texture to the dish.
- 1/4 cup grated Parmesan cheese: For extra richness and flavor.
- Fresh herbs for garnish: Optional, but they enhance presentation.
Instructions
Preparing the Zucchini
- Preheat the Oven: Preheat your oven to 375°F (190°C) to ensure it’s ready for baking.
- Slice and Scoop: Cut the zucchinis in half lengthwise. Using a spoon, carefully scoop out the insides to create boats, leaving a small border to hold the filling. Reserve the pulp for later.
- Blanch the Zucchini: Briefly blanch the zucchini halves in boiling water for 2-3 minutes. This step softens the zucchini, making them easier to bake and eat. Drain and set aside on a paper towel to remove excess moisture.
Making the Filling
- Sauté the Aromatics: In a skillet, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, cooking until softened and translucent, about 3-5 minutes. This step enhances the flavor of the filling.
- Combine Ingredients: In a large mixing bowl, combine the cooked rice, ground meat (if using), sautéed onion and garlic, reserved zucchini pulp, crumbled feta cheese, parsley, dill, and the beaten egg. Season with salt and pepper to taste. Mix thoroughly until all ingredients are well combined.
- Fill the Zucchini Boats: Spoon the filling generously into each zucchini half, pressing it down gently to pack it in. Ensure each boat is filled to the brim for maximum flavor.
Topping and Baking
- Prepare the Topping: In a small bowl, combine the breadcrumbs and grated Parmesan cheese. Mix well to ensure an even distribution.
- Drizzle with Olive Oil: Lightly drizzle olive oil over the stuffed zucchinis. This not only adds flavor but also helps promote browning during baking.
- Bake: Arrange the stuffed zucchinis on a baking sheet and bake for about 25-30 minutes, or until the tops are golden brown and the zucchini is tender. The filling should be heated through and slightly bubbly.
Serving
- Garnish and Serve: Once baked, remove the zucchinis from the oven and let them cool for a few minutes. Garnish with fresh herbs like parsley or dill for added color and flavor. Serve warm as a main dish or a tasty side.
Variations
Vegetarian Option
For a vegetarian version, skip the meat and add more vegetables to the filling. Consider incorporating diced bell peppers, spinach, or mushrooms. You can also increase the amount of cheese or add chickpeas for extra protein.
Gluten-Free Variation
To make this dish gluten-free, substitute regular breadcrumbs with gluten-free breadcrumbs or crushed gluten-free crackers. Quinoa can replace rice for a nutritious grain alternative.
Spicy Kick
For those who enjoy a bit of heat, add crushed red pepper flakes or diced jalapeños to the filling. This will give the dish an exciting flavor profile without overpowering the other ingredients.
Nutritional Benefits
Greek stuffed zucchini is not only delicious but also a powerhouse of nutrition.
- Zucchini: Low in calories and high in vitamins A and C, zucchini is a great source of antioxidants. It also contains fiber, which aids digestion and promotes satiety.
- Feta Cheese: This cheese is lower in fat compared to many other cheeses and provides calcium and protein. Its tangy flavor elevates the dish.
- Ground Meat: Adding lean ground meat boosts the protein content, essential for muscle maintenance and overall health.
- Fresh Herbs: Parsley and dill are rich in vitamins and minerals, offering additional health benefits while enhancing flavor.
Conclusion
Greek stuffed zucchini is a versatile and flavorful dish that is sure to please a crowd. Whether served as a main course or an appetizer, this recipe is easy to customize based on dietary preferences and seasonal ingredients. Enjoy the vibrant flavors of this simple yet satisfying dish that celebrates the beauty of fresh produce. Whether you’re hosting a dinner party or looking for a nutritious weeknight meal, Greek stuffed zucchini is a delicious choice that everyone will love.
