Healthy Mediterranean Food

Baked Zucchini with Couscous and Olives

Name: Baked Zucchini with Couscous and Olives
Total time: 35 min
Yield: 4
Ingredients: 2 ounces Couscous; 36 ounces colorful zucchini (4 pieces); 2 ounces black Olives (pitted); 2 ounces sun-dried tomatoes; 1 ounce Red onions; 1 bunch parsley; 4 ounces Mozzarella; 2 tablespoons olive oil; salt; peppers; lemon juice; 2 tablespoons Pine nuts

Average: 4.9 (19 votes)

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Health Score:

9,2 / 10

Difficulty:

very easy

Difficulty

Preparation:

15 min.

Preparation

ready in 35 min.

Ready in

Calories:

229

calories

Calories

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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.

1 serving contains
(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 %)

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more nutritional values

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

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Ingredients

for

servings

Ingredients: 2 ounces Couscous; 36 ounces colorful zucchini (4 pieces); 2 ounces black Olives (pitted); 2 ounces sun-dried tomatoes; 1 ounce Red onions; 1 bunch parsley; 4 ounces Mozzarella; 2 tablespoons olive oil; salt; peppers; lemon juice; 2 tablespoons Pine nuts

How healthy are the main ingredients?

zucchini Mozzarella Olive Pine nuts parsley olive oil

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Preparation

Kitchen utensils

1 Baking sheet, 1 Cutting board, 1 Tablespoon, 1 Bowl

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.