Stuffed Zucchini with Ground Meat and Rice

Ingredients

• 4 medium zucchini 4 medium zucchini
• 250g (9 oz) ground beef or lamb 250g (9 oz) ground beef or lamb
• 1/2 cup (100g) rice, rinsed 1/2 cup (100g) rice, rinsed
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon dried mint 1 teaspoon dried mint
• Salt and pepper to taste Salt and pepper to taste
• 2 cups (470ml) tomato sauce 2 cups (470ml) tomato sauce
• Fresh parsley, chopped (for garnish) Fresh parsley, chopped (for garnish)

Nutrition

• Calories: 320 kcal / 1340 KJ
• Fat: 15g (Saturated Fat: 4g)
• Carbohydrates: 25g (Sugars: 4g)
• Protein: 22g
• Fiber: 4g
• Salt: 1.5g

Preparation

1. 1.
   Preheat the oven to 180°C (350°F).
2. 2.
   Cut off the tops of the zucchini and carefully hollow them out using a spoon, leaving about 1/4 inch thick shells. Reserve the scooped-out flesh.
3. 3.
   In a large bowl, combine the ground meat, rice, onion, garlic, olive oil, cumin, paprika, dried mint, salt, and pepper. Mix well.
4. 4.
   Stuff the zucchini with the meat and rice mixture, pressing it gently to fill the cavities.
5. 5.
   Place the stuffed zucchini in a baking dish and pour the tomato sauce over them.
6. 6.
   Cover the dish with aluminum foil and bake for 45 minutes to 1 hour, or until the zucchini are tender and the filling is cooked through.
7. 7.
   Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before serving.

Treat your ingredients with care...

• Zucchini — Choose medium-sized zucchini that are firm and free from blemishes. Be careful not to overcook them, as they should retain some texture after baking.
• Ground meat — Opt for lean ground beef or lamb for a healthier option. Make sure to cook the filling thoroughly to ensure food safety.
• Rice — Rinse the rice before using to remove excess starch and prevent clumping.

Tips & Tricks

• For a vegetarian version, replace the ground meat with cooked lentils or mushrooms.
• Add a squeeze of lemon juice to the tomato sauce for a tangy twist.
• Serve the stuffed zucchini with a dollop of yogurt on top for added creaminess.
• Feel free to customize the spices according to your taste preferences.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop further.

Serving advice

Serve the stuffed zucchini hot as a main course, accompanied by a side of yogurt or a fresh salad. It pairs well with crusty bread or rice pilaf.

Presentation advice

Arrange the stuffed zucchini on a platter, garnished with fresh parsley. Drizzle some of the tomato sauce from the baking dish over the top for an appetizing presentation.