Beef and Bulgur-Stuffed Zucchini

Jun 08, 2023June 8, 20230 14
Beef and Bulgur-Stuffed Zucchini for a Healthy Dinner
in Main

Prep

30 min

Cook

60 min

Ready In

90 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 medium zucchini ( about 1/2 pound each )
1 tablespoon olive oil
1 small onion , chopped ( about 1 cup )
1 tablespoon garlic , chopped
1/2 lb extra lean ground beef ( at least 90 percent lean )
2 teaspoons ground cumin
1 teaspoon ground coriander
1/4 teaspoon red pepper flakes
1 can no-salt-added diced tomatoes , strained and juice reserved ( about 3/4 to 1 cup juice )
1 cup bulgur , cooked
3 tablespoons dried currants
3 tablespoons pine nuts , toasted in a dry skillet over a medium-high flame for 2 minutes
1/4 cup fresh parsley leaves , chopped
1/2 cup low-sodium tomato sauce
1/2 teaspoon salt

Nutrision Information

Servings Per Recipe
6
Calories
285
Sugar
9g
Fat
10g
Beef and Bulgur-Stuffed Zucchini is a healthy, hearty meal that is perfect for a family dinner. The zucchini is filled with a mixture of ground beef, bulgur, pine nuts, and currants, which gives it a unique and delicious flavor. The dish is also packed with vegetables and is a great way to incorporate more greens into your diet. This recipe takes some time to prepare, but it is well worth the effort. Perfect to feed 6 people, you can enjoy this dish alongside a fresh salad or a side of roasted vegetables.

Instructions

1.Preheat oven to 375°F.
2.Cut off and discard the stem ends of zucchini. Cut in half lengthwise.
3.Use a spoon to scoop out the flesh of each zucchini half, leaving a 1/4-inch shell around the edges. Roughly chop the scooped-out zucchini flesh and set aside.
4.In a large skillet, heat olive oil over medium heat. Add onions and garlic and sauté until softened, about 5 minutes.
5.Add beef, cumin, coriander, and red pepper flakes to the skillet. Cook until the beef is browned and cooked through, about 8 minutes.
6.Mix in reserved zucchini flesh, strained tomatoes, bulgur, currants, pine nuts, parsley, tomato sauce, and salt. Cook, stirring occasionally, for 5 minutes.
7.Fill each zucchini half with about 1/4 cup of the beef-bulgur mixture.
8.Place the stuffed zucchini halves upright in a baking dish. Pour 3/4 cup of the reserved tomato juice into the bottom of the baking dish.
9.Cover the baking dish with foil and bake until the zucchini is tender, about 55 minutes.

PROS

This dish is high in protein and fiber.

The beef provides iron, which is important for healthy blood cells.

The bulgur is a great source of complex carbs and provides energy for the body.

CONS

This dish requires some prep work, including scooping out the zucchini flesh and stuffing the halves.

The baking time is on the longer side, so it requires some patience.

HEALTH & BENEFITS

This dish is a great way to incorporate vegetables, lean protein, and whole grains into your diet. It is rich in vitamins and minerals, including vitamins A and C, folate, and potassium. The fiber in the bulgur and zucchini helps to support healthy digestion and can aid in weight management.

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