Couscous-Stuffed Zucchini
Nutritional values
(Percentage of daily recommendation)
| Calorie | 539 cal. | (26 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 37.3 μg | (62 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 984 mg | (25 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- olive oil (for greasing the baking dish)
- 3 Zucchini
- 40 grams blanched almonds
- 3 shallots
- 2 garlic cloves
- 2 Tbsps olive oil
- 200 milliliters Tomato juice
- 1 tsp Harissa
- 4 Tbsps Currants
- 180 grams Couscous
- 1 tsp sweet ground paprika
- 1 tsp Turmeric
- ½ tsp ground ginger
- 1 pinch cinnamon
- 1 Tbsp chopped fresh parsley
- salt
- cayenne pepper
- 100 grams Feta
- 200 milliliters Vegetable broth
- 1 whole Lime
- 200 grams Greek Yogurt (0.1% fat)
Preparation steps
Grease one large or two small oven-proof dishes.
Rinse the zucchini, trim the ends and cut into approximately 8 cm (approximatley 3.5 inch) long pieces. Scoop out the pulp with a melon baller or small spoon, leaving approximately a 1 cm (approximatley 0.5 inch) thick border. Place the scooped out zucchini into the baking dishes. Chop half of the zucchini flesh. Coarsely chop the almonds and saute briefly in a dry pan until fragrant.
Peel the shallots and garlic and finely chop. Heat the oil in a saucepan and sweat both until translucent. Pour in the tomato juice, stir in the harissa and boil again. Mix the currants with the couscous, paprika, turmeric, ginger and cinnamon. Add the boiling tomato juice and cook about 5 minutes. Remove from heat, stir in the crumbled feta, almonds, parsley and chopped zucchini pulp. Season with salt and cayenne pepper. Spoon the mixture into the zucchini shells and surround with some broth. Cover with aluminum foil and bake for about 35 minutes. Remove the aluminum foil during last 10 minutes of cooking.
Rinse the lime with hot water, pat dry and grate the zest. Squeeze the juice and mix the yogurt with lime zest, juice and salt to taste. Spoon mixture into bowls and serve with the stuffed zucchini.
