Baked Zucchini with Couscous and Olives
Baked zucchini with couscous and olives - This delicious summer recipe convinces with healthy ingredients and a great taste! Photo: Maximilian Gold
Healthy, because
Even smarter
Nutritional values
This baked zucchini contains plenty of potassium, a mineral which is important for various metabolic processes.
Not in the mood for zucchini? Then simply use hollowed out eggplant or pepper halves in this dish instead.
(Percentage of daily recommendation)
| Calorie | 229 kcal | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 49.6 μg | (83 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 521 mg | (13 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 ozs Couscous
- 36 ozs colorful zucchini (4 pieces)
- 2 ozs black Olives (pitted)
- 2 ozs sun-dried tomatoes
- 1 oz Red onions
- 1 bunch parsley
- 4 ozs Mozzarella
- 2 Tbsps olive oil
- salt
- peppers
- lemon juice
- 2 Tbsps Pine nuts
Kitchen utensils
Preparation steps
Pour 7 ounces of hot water over the couscous and leave to soak for 5 minutes.
Meanwhile, wash, clean and halve the zucchini. Carefully scrape out the flesh with a spoon and cut scooped flesh into small pieces. Chop olives and tomatoes. Peel the onion and cut into rings. Wash the parsley, shake dry, pluck off the leaves and chop. Put some parsley aside. Cut the mozzarella into small pieces.
Mix couscous with olive oil, zucchini pulp, olives, tomatoes, onion, mozzarella and parsley. Season with salt, pepper and lemon juice and place in the zucchini halves.
Sprinkle the zucchini with pine nuts, place on a baking tray lined with baking paper, and bake in a preheated oven at 425 °F / 220°C for about 15-20 minutes.
Sprinkle baked zucchini with couscous and olives with remaining parsley and serve.
