Healthy Mediterranean Food

Baked Zucchini with Couscous and Olives

4.94737
Average: 4.9 (19 votes)
(19 votes)
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

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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

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.

1 serving contains
(Percentage of daily recommendation)
Calorie229 kcal(11 %)
Protein11 g(11 %)
Fat13 g(11 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.2 g(14 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K49.6 μg(83 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate47 μg(16 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C41 mg(43 %)
Potassium521 mg(13 %)
Calcium99 mg(10 %)
Magnesium69 mg(23 %)
Iron3.3 mg(22 %)
Iodine11 μg(6 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.3 g
Uric acid64 mg
Cholesterol3 mg
Complete sugar6 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
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
How healthy are the main ingredients?
zucchiniMozzarellaOlivePine nutsparsleyolive oil
Preparation

Kitchen utensils

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

Preparation steps

1.

Pour 7 ounces of hot water over the couscous and leave to soak for 5 minutes.

2.

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.

3.

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.

4.

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.

5.

Sprinkle baked zucchini with couscous and olives with remaining parsley and serve.