Round Zucchini Stuffed with Ground Meat and Bulgur
Healthy, because
Even smarter
Nutritional values
The ingredients bulgur and beef provide plenty of iron and protein. We need these important ingredients for blood formation, oxygen transport and as cell building material. The coarse grist from cereals scores additional points with roughage that keeps us full for a long time and stimulates digestion. The zucchini also supplies plenty of potassium, which regulates the blood pressure.
Vegetarians should not do without Bulgur, because it is a good source of iron. You can replace the meat with cooked red lentils or chickpeas to get a vegatarian variant.
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 31.4 μg | (52 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 905 mg | (23 %) | ||
| Calcium | 244 mg | (24 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 10.5 g | |||
| Uric acid | 168 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 75 grams Bulgur
- 200 milliliters Vegetable broth
- 4 round Zucchini (about 300 grams or 1/2 lb)
- 2 Tomatoes
- 1 shallot
- 2 Tbsps freshly chopped Fresh herbs (such as rosemary and thyme)
- 50 grams cream cheese
- 50 grams grated Parmesan
- 300 grams mixed Ground meat
- salt
- freshly ground peppers
Preparation steps
Place the bulgur in a bowl and pour in the boiling hot broth. Let sit for about 20 minutes. All of the liquid should be absorbed.
Preheat the oven to 160°C (approximately 325°F).
Rinse the zucchini, cut a lid off the top of each, scrape out the flesh and chop finely. Blanch the tomatoes, peel, quarter, remove the stem and dice finely. Mix half of it with half the zucchini. Peel the shallot and finely chop. Mix together with the bulgur, prepared vegetables, herbs, cream cheese, Parmesan, and the ground meat. Season with salt and pepper and place in the hollowed-out zucchini. Replace the lid and place in an ovenproof dish. Spread the remaining tomatoes and zucchini around the outside and drizzle with olive oil. Add salt and pepper, and bake until golden brown, about 30 minutes in the preheated oven. If necessary, add a little water during cooking.
Arrange on plates and serve to taste with lemon yogurt.
