EatSmarter exclusive recipe

Stuffed Zucchini

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Stuffed Zucchini

Stuffed Zucchini - Juicy and slimming, straight from the oven

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Health Score:
9,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
220
calories
Calories

Healthy, because

Even smarter

Nutritional values

The vegetarian meal is stingy with fat and calories, but it offers valuable nutrients all the more generously: The daily requirement of vitamin C is completely covered, with two B-vitamins, beta-carotene, magnesium and iron, half of the target.

Especially during the cold season, peppers and courgettes can be contaminated with chemical pesticides. If you want to be on the safe side, it is therefore best to buy organic goods out of season.

1 serving contains
(Percentage of daily recommendation)
Calorie220 kcal(10 %)
Protein19 g(19 %)
Fat7 g(6 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate135 μg(45 %)
Pantothenic acid0.6 mg(10 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C111 mg(117 %)
Potassium1,023 mg(26 %)
Calcium218 mg(22 %)
Magnesium109 mg(36 %)
Iron5.9 mg(39 %)
Iodine22 μg(11 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.7 g
Uric acid130 mg
Cholesterol7 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
Harissa
2 red Bell pepper (each about 200 grams)
4 small zucchini (each about 200 grams)
4 ounces Soy flour
1 ¼ cups Vegetable broth
1 small red onion
1 garlic
1 tablespoon olive oil
8 ounces Diced tomatoes (drained weight)
3 tablespoons Orange juice
1 tablespoon Tomato paste
salt
peppers
2 ounces mixed Fresh herbs (frozen)
4 ounces Mozzarella
How healthy are the main ingredients?
MozzarellaOrange juiceTomato pasteolive oilzucchinionion
Preparation

Kitchen utensils

1 Baking sheet, 1 Parchment paper, 1 Cutting board, 1 Large knife, 1 Freezer bag, 1 Teaspoon, 1 Measuring cups, 2 Pots, 1 Sieve, 1 Tablespoon, 1 Wooden spoon, 1 large Casserole dish, 8 Wooden skewers

Preparation steps

1.
Stuffed Zucchini preparation step 1

Line baking sheet with parchment paper. Halve the bell peppers, remove seeds, rinse and place skin side up on sheet.

2.
Stuffed Zucchini preparation step 2

Bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) until the skin is blackened and blistered. Remove, place in a large freezer bag, seal well and let cool.

3.
Stuffed Zucchini preparation step 3

Rinse and trim zucchini and cut in half lengthwise. Hollow out the flesh with a teaspoon and very finely dice scooped flesh. Set the hollowed out zucchini halves aside.

4.
Stuffed Zucchini preparation step 4

Boil soy granules in the vegetable broth, allow to swell for 10 minutes and then drain in a sieve.

5.
Stuffed Zucchini preparation step 5

Peel the onion and garlic, chop finely and fry in hot oil in a pot.

6.
Stuffed Zucchini preparation step 6

Add zucchini cubes, soy granules, tomatoes, orange juice and tomato paste. Bring to a boil while stirring. Season with salt, pepper and herbs.

7.
Stuffed Zucchini preparation step 7

Place the zucchini halves in a large baking dish and fill with the soy mixture. Distribute remaining filling in the baking dish.

8.
Stuffed Zucchini preparation step 8

Drain the mozzarella, cut into small pieces and sprinkle over the zucchini. Bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 30 minutes.

9.
Stuffed Zucchini preparation step 9

Meanwhile, take the bell peppers out of the freezer bag, cut into quarters and remove the skins.

10.
Stuffed Zucchini preparation step 10

Thread bell pepper quarters on toothpicks and attach to the zucchini (like sails on a boat) and serve.