Zucchini with Couscous Stuffing
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.6 g | (42 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 12.4 mg | (103 %) | ||
| Vitamin K | 58.7 μg | (98 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 24.4 μg | (54 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 128 mg | (135 %) | ||
| Potassium | 1,750 mg | (44 %) | ||
| Calcium | 475 mg | (48 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 3 Tbsps olive oil
- 800 grams crushed Tomatoes (canned)
- 1 Tbsp marjoram
- 3 Beefsteak tomato
- 4 Zucchini
- salt
- freshly ground peppers
- 300 milliliters Vegetable broth (instant)
- 250 grams Couscous (instant)
- cayenne pepper
- 100 grams Emmentaler cheese (grated)
- vegetable oil (for the baking sheet)
Preparation steps
Peel onions and garlic, chop and add to a pan with the olive oil. Cook until translucent and then add crushed tomatoes. Simmer for about 15 minutes.
Blanch tomatoes for a few seconds in boiling water, rinse in cold water, peel, quarter, core and cut into wedges. Rinse zucchini, trim and cut in half lengthwise. Hollow out the halves slightly and chop the scooped flesh into cubes.
Stir marjoram into the tomato sauce and season with salt and pepper. Divide sauce in half and set half aside. Pour the vegetable stock into the remaining half, bring to a boil and add couscous, zucchini cubes and tomato wedges. Season with salt and cayenne pepper and remove from heat.
Put zucchini on an oiled baking sheet and season with salt and pepper. Fill with the couscous mixture and sprinkle with cheese. Bake in a preheated oven at 200°C (approximately 400°F) for about 15 minutes.
Heat reserved tomato sauce. Serve 2 zucchini halves on a plate with some of the sauce.
