Zucchini stuffed with couscous offers a delightful way to enjoy a healthy meal filled with flavor and texture. This dish combines the freshness of zucchini with the hearty goodness of couscous, making it a well-rounded option for lunch or dinner. To create this tasty treat, you’ll need black pepper, dry whole wheat couscous, fresh basil, minced garlic, margarine, dried oregano, fresh parsley, a medium chopped tomato, salt, vegetable stock, diced yellow onions, small zucchinis, and diced Gouda cheese.
As someone who loves experimenting in the kitchen, I find that stuffed zucchini makes for a fulfilling and visually appealing dish. The zucchini acts as a perfect vessel, while the couscous and savory ingredients meld together beautifully. This recipe satisfies your hunger and introduces various flavors that everyone can appreciate.
Couscous in a nutshell
Couscous is a versatile grain product made from semolina wheat. It’s a staple in North African cuisine and has gained popularity worldwide.
Preparation: I find couscous incredibly easy to prepare. Add boiling water or broth, cover, and let it steam for about five minutes. Fluff it with a fork afterward for a perfect texture.
Nutrition: It’s a great source of carbohydrates, providing energy. Couscous is also low in fat and contains some protein. You can enhance its nutritional profile by mixing in vegetables, herbs, or protein sources.
Variations: There are different types of couscous, such as:
- Moroccan couscous: The smallest grain, it cooks quickly.
- Israeli couscous: Larger and chewier, often called pearl couscous.
- Whole wheat couscous: A healthier alternative with more fiber.
Usage: I love using couscous as a base for various dishes. It pairs well with roasted vegetables, meats, and sauces. I often serve it alongside my zucchini stuffed with couscous, creating a delightful meal.
Couscous serves as a blank canvas, ready to absorb flavors and ingredients. It’s an excellent choice for those seeking a quick, delicious, and nutritious option in their meals.
Ingredients:
- 4 medium zucchini
- 1/2 cup dry whole wheat couscous
- 2 diced small yellow onions
- 1 minced clove of garlic
- 1 seeded and chopped medium tomato
- 3 thinly sliced tablespoons of fresh basil
- 1 tablespoon of chopped fresh parsley
- 1 tablespoon of dried oregano
- 1 tablespoon of margarine
- 1/2 cup of vegetable stock or broth
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of salt
- 1 cup of diced Gouda cheese
How to make zucchini stuffed with couscous?
- Begin by melting margarine in a saucepan over medium-high heat. Once melted, sauté finely chopped onions and garlic for 3 minutes, or until softened. Add diced tomatoes, a pinch of salt, and pepper, cooking for an additional minute. Add vegetable stock, bring it to a boil, and mix in the couscous.
- Cover the saucepan, take it off the heat, and let it sit for 5 minutes. Fluff the couscous with a fork and incorporate 2/3 of the Gouda cheese, basil, parsley, and oregano.
- While the couscous rests, prepare the zucchini by trimming the ends and slicing them in half lengthwise. Using a melon baller or spoon, scoop out the insides, leaving a half-inch wall. Season the zucchini halves with salt and pepper, then fill with the couscous mixture. Top with additional cheese.
- Place the filled zucchini on a baking sheet, cover with foil, and bake in a preheated 400°F (200°C) oven for 25-30 minutes, or until fork-tender.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280 |
| Protein | 15g |
| Carbohydrates | 28g |
| Dietary Fiber | 4.4g |
| Fat | 13g |
| Cholesterol | 40mg |
Serving Suggestions
Plating Ideas
I like creating an appealing plate by cutting the zucchini half lengthwise and arranging them slightly off-center. This positioning adds visual interest.
I often sprinkle fresh herbs, such as chopped parsley or cilantro, over the top to bring a pop of color. Drizzle a little olive oil or a tangy vinaigrette around the plate for a stylish touch.
Using a rectangular plate helps showcase the stuffed zucchini neatly lined up. You might also place a bed of mixed greens underneath the zucchini for added crunch and freshness. Garnishes like lemon wedges can enhance flavor while improving the aesthetics.
Accompaniments
Pairing zucchini stuffed with couscous with complementary sides makes the meal more satisfying. For a balanced offering, I suggest serving it with a simple Greek yogurt dressing. This adds a creamy contrast.
Another great option is roasted vegetables or a light salad, which adds variety and texture.
Quinoa or rice can serve as excellent accompaniments, providing an extra source of whole grains. Consider adding a side of grilled chicken or fish for a protein boost.
These items create a well-rounded meal that pleases the palate while still spotlighting the zucchini dish.
Storage and Reheating
Storage:
- Refrigeration: Place leftover stuffed zucchini in an airtight container. They last about 3-5 days in the fridge.
- Freezing: For longer storage, I individually wrap each zucchini in plastic wrap and place them in a freezer-safe bag. They can stay good for about 2-3 months.
Reheating:
- Microwave: I find the quickest way to reheat stuffed zucchini is in the microwave. I place them on a microwave-safe plate and cover them with a damp paper towel. Heat for 1-2 minutes, checking for warming throughout.
- Oven: For a crispier texture, I preheat the oven to 350°F (175°C). I place the zucchini on a baking sheet and heat for about 15-20 minutes. This method helps maintain flavor and texture.
Tips:
- Always check that the zucchini reaches at least 165°F (74°C) when reheating.
- Adding a sprinkle of cheese or fresh herbs before reheating can enhance the flavor.
Conclusion
Zucchini stuffed with couscous offers a delightful blend of flavors and textures. I appreciate how this dish showcases fresh ingredients and can easily be customized.
Preparing this dish brings a sense of accomplishment. I like serving it as a main course or a side dish during gatherings.
Incorporating zucchini and couscous into my meals creates an inviting and healthy dining experience. I find it a perfect option for weeknight dinners or special occasions.
Need to add some crunch to your meal? I recommend a Jerusalem salad with tahini!
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