Description
Tender zucchini halves are filled with a savory Mediterranean mixture of tomatoes, olives, herbs, grains, and creamy feta cheese, then baked until perfectly tender. This light yet satisfying dish is wholesome, colorful, and perfect for a healthy vegetarian meal.
Ingredients
4 medium zucchini
2 tablespoons olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 cup cherry tomatoes, chopped
1/3 cup Kalamata olives, sliced
1/2 cup cooked quinoa or rice
1/2 cup crumbled feta cheese
1/4 cup grated Parmesan cheese
2 tablespoons fresh parsley, chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional)
Instructions
- Preheat the oven to 375°F (190°C) and prepare a baking dish with parchment paper or a light coating of olive oil.
- Slice the zucchini in half lengthwise and gently scoop out the centers with a spoon, leaving a thin border to create zucchini boats. Finely chop the scooped zucchini flesh and set aside.
- Heat olive oil in a skillet over medium heat. Sauté the chopped onion for 3–4 minutes until softened.
- Add the minced garlic and cook briefly until fragrant.
- Stir in the chopped zucchini flesh and cook for 2–3 minutes.
- Add the cherry tomatoes, olives, cooked quinoa or rice, oregano, salt, black pepper, and red pepper flakes. Cook for a few minutes until the mixture softens and combines well.
- Remove the skillet from heat and stir in the parsley, crumbled feta cheese, and half of the Parmesan cheese.
- Spoon the filling evenly into each zucchini boat and place them in the prepared baking dish. Sprinkle the remaining Parmesan cheese on top.
- Bake for 20–25 minutes until the zucchini is tender and the tops are lightly golden.
- Allow to cool slightly before serving.
Notes
You can substitute quinoa with couscous, bulgur, brown rice, or regular rice.
Add chickpeas or white beans for additional protein and texture.
Sun-dried tomatoes or fresh basil can enhance the Mediterranean flavor.
For a dairy-free version, omit feta and Parmesan and use toasted breadcrumbs or nutritional yeast.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat in a 350°F (175°C) oven for 10–12 minutes or microwave in short intervals until warmed through.
Choose firm zucchini and avoid overbaking to keep them from becoming too soft.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Bake
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 stuffed zucchini halves
- Calories: 240 kcal
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 5 g
- Protein: 10 g
- Cholesterol: 20 mg
