The humble zucchini stuffed with spiced rice, ground beef, parsley, tomatoes and fresh herbs provides a delicious taste of the mediterranean.
- 4 serves
- 20 minutes
- 50-60 minutes
Nutrition per serve
- Energy 994.1kJ
- Protein 14g
- Total fat 6.9g
- Saturated fat 1.6g
- Carbohydrate 26.7g
- Fibre 5.1g
- Sodium 53.8g
- 5 zucchini
- 1 cups of water
- 100g of lean/premium ground mince
- Pinch of salt and pepper
- 1 tablespoons of extra virgin olive oil
- 1/4 cup chopped dill
- 1/4 cup chopped parsley
- 1/4 cup chopped coriander
- 2 tomato, finely diced
- 1/2 large onion, shredded
- 1/2 cup medium grain rice, rinse well
- 1/2 tablespoon salt reduced tomato paste
- 1/2 tablespoon of Seven Mediterranean spice (This is a mix of cinnamon, nutmeg, ginger, fenugreek, allspice, pepper and clove powder)
- With a knife, remove the top of the zucchini, then hollow out the cores using a vegetable corer.* Insert the corer ¾ of the way to ensure you do not poke the bottoms. Twist the corer and pull out the cores and place in a separate bowl, this can be used later to make other dishes. Repeat this step a couple of times until you have hollowed out each zucchini to make room for the stuffing.
- In a large bowl, combine the raw rice, ground beef, diced tomatoes, fresh parsley, dill, water, salt, olive oil and Mediterranean seven spice. Use your hands to combine
- Now using your hands, gently stuff the hollowed zucchini with the rice stuffing, only fill about ¾ of the zucchini as the rice will swell and it will not fully cook if you over stuff.
- Arrange zucchini stuffed side up in in a deep cooking pan, tilt slightly to help with cooking process and for it to cook nicely.
- Add 1-2 tablespoons of tomato paste and add water to cover the zucchini
- Place pan on stove and cook on medium-high heat until liquid starts boiling.
- Turn heat down, cover and simmer for 50-60 minutes until rice stuffing is fully cooked and zucchini is tender.
- Transfer to a serving platter and enjoy!
*if you do not have a vegetable corer, you can use a knife or a teaspoon to hollow out the zucchini
Dietitian Notes / Recipe Tips
To adapt this recipe for vegetarians you can use chickpeas instead of minced meat.
Dyala Al Jabi, Dietitian