Mediterranean Stuffed Zucchini Recipe
If you’re searching for a vibrant, satisfying, and layered dish that captures all the sun-kissed flavors of summer, you’ll fall in love with Mediterranean Stuffed Zucchini. Imagine tender zucchini boats overflowing with a colorful filling of quinoa (or couscous), sweet tomatoes, briny olives, tangy feta cheese, and a burst of fresh herbs—all brightened with a squeeze of lemon. This dish is a family favorite at my table, and whether you serve it as a main course or a side, it brings a little Mediterranean getaway straight to your kitchen.
Ingredients You’ll Need
You truly don’t need an overflowing pantry to craft something this special; every ingredient in Mediterranean Stuffed Zucchini serves a delicious, purposeful role. Each brings unique taste, texture, or color—highlighting that Mediterranean magic lies in simple, fresh combinations.
- Zucchinis: These are your edible boats, perfectly tender and subtly sweet when baked—choose medium ones for best results.
- Olive oil: Just a splash adds silkiness and a fruity note, plus it helps the zucchini roast to golden perfection.
- Red onion: A little goes a long way; it adds gentle bite and a gorgeous splash of color.
- Garlic: Essential for its bold, aromatic punch that melds with the vegetables.
- Cooked quinoa or couscous: Either offers a tender, nutty base that makes the filling hearty without being heavy—use what you love or have on hand.
- Cherry tomatoes: Sweet, juicy bites that brighten every spoonful with color and freshness.
- Feta cheese: Creamy, tangy, and salty; it melts atop the hot zucchini for irresistible richness.
- Kalamata olives: Their briny depth gives the filling classic Mediterranean personality—don’t skip them if you can help it!
- Fresh parsley: For grassy freshness and a burst of green to finish the dish.
- Lemon juice: A squeeze right before baking wakes up all the flavors and ties them together.
- Dried oregano: Adds an earthy, herbal element that echoes many Mediterranean classics.
- Salt and black pepper: Enhance every ingredient and balance the flavors perfectly.
How to Make Mediterranean Stuffed Zucchini
Step 1: Prep and Hollow Out the Zucchini
Start by preheating your oven to 375°F (190°C). Rinse the zucchinis and slice each one in half lengthwise. With a spoon, gently scoop out the soft center to create sturdy little boats—it’s a bit like carving canoes, and you’ll want to leave about a quarter-inch border so they hold their shape. Place the halves on a parchment-lined baking sheet, brush with olive oil, then sprinkle with a pinch of salt and pepper. Pre-bake them for 10 minutes so they’re perfectly tender and ready to be filled.
Step 2: Sauté the Aromatics
While the zucchinis bake, set a small skillet over medium heat, then add a drizzle of olive oil. Toss in the finely chopped red onion and the minced garlic. Sauté this fragrant duo for 2 to 3 minutes, just until softened and aromatic—the house will already start to smell heavenly. This short sautée builds the base for your vibrant filling.
Step 3: Mix the Filling
Time to build flavor! In a large mixing bowl, combine your cooked quinoa (or couscous), chopped cherry tomatoes, crumbled feta, Kalamata olives, freshly chopped parsley, sautéed onion and garlic, lemon juice, dried oregano, and a pinch of salt and black pepper. Give everything a gentle toss—what you get is a rainbow-hued, taste-packed filling that’s impossible not to sample straight from the bowl.
Step 4: Stuff and Bake
Carefully spoon the filling into each pre-baked zucchini boat, pressing it in so they’re generously mounded. Pop the tray back into the oven for 15 to 20 minutes. The zucchinis will become even more tender, while the filling warms through and the feta gets just the right amount of melty. You’ll know it’s ready when the tops are slightly golden and everything smells amazing.
Step 5: Garnish and Serve
To finish, scatter extra chopped parsley over the hot Mediterranean Stuffed Zucchini for freshness and color. Serve them warm—either as a hearty main dish alongside a leafy green salad or as a brilliant side for grilled fish or chicken. Each bite is sunshine in a zucchini boat!
How to Serve Mediterranean Stuffed Zucchini
Garnishes
A final flourish of fresh parsley is classic, and it adds a lively pop of color and flavor to Mediterranean Stuffed Zucchini. For an extra-special presentation, try a dusting of lemon zest right before serving or even a light drizzle of olive oil over the top. If you like a little crunch, toasted pine nuts make a wonderful (and pretty!) addition.
Side Dishes
This dish pairs beautifully with all sorts of Mediterranean favorites. Think a crisp Greek salad, warm pita bread, or a bowl of garlicky hummus. For a bigger spread, roasted potatoes or a light couscous salad round things out beautifully. The goal is to let the stuffed zucchini shine, with fresh, bright accompaniments playing supporting roles.
Creative Ways to Present
Don’t be afraid to get playful! You can slice the filled zucchini into thirds for colorful appetizers, or try serving them atop a swirl of whipped feta or Greek yogurt for added creaminess. Sometimes I arrange the boats in a spiral on a platter, garnished with extra olives and tomatoes for a showstopper centerpiece at summer gatherings.
Make Ahead and Storage
Storing Leftovers
Store any leftover Mediterranean Stuffed Zucchini in an airtight container in the refrigerator for up to three days. The flavors mingle and deepen as they sit, making for fantastic next-day lunches or quick weeknight dinners.
Freezing
While fresh is best, you can freeze the stuffed zucchini after baking if needed. Place cooled boats in a single layer in a freezer-safe container, separating layers with parchment paper. They’ll keep for up to two months—just note the texture of the zucchini may soften a bit after thawing.
Reheating
To reheat, simply warm the zucchini boats in a 350°F oven for about 10–15 minutes, or microwave on medium power until heated through. If reheating from frozen, let them thaw overnight in the fridge first for best texture.
FAQs
Can I make Mediterranean Stuffed Zucchini vegan?
Absolutely! Just swap out the feta for your favorite plant-based alternative or sprinkle in some nutritional yeast for a “cheesy” note. You can also boost protein and texture with a handful of chickpeas or toasted pine nuts.
What’s the best way to scoop out zucchini without breaking the boats?
Use a small spoon or melon baller, and work gently to leave a sturdy border. If the zucchini flesh is particularly firm, scoring it first with the tip of a knife can help make scooping easier. Go slowly and patiently—practice makes perfect!
Do I have to use quinoa or couscous?
Not at all. Feel free to substitute cooked rice, bulgur, or millet, depending on your grain preferences or dietary needs. Each brings a unique flavor and texture, so it’s a great way to make this Mediterranean Stuffed Zucchini recipe your own.
Can I prepare the filling in advance?
Definitely! The filling can be made a day ahead and stored in the fridge. When you’re ready, just fill the pre-baked zucchini boats and finish them in the oven as directed—perfect for meal prepping or busy weeknights.
Is Mediterranean Stuffed Zucchini gluten-free?
If you use quinoa instead of couscous, this dish is naturally gluten-free! Just double-check your feta and other ingredients if you’re sensitive, but the core of this recipe is completely celiac-friendly with that small switch.
Final Thoughts
I truly hope you’ll bring a taste of the Mediterranean to your dinner table with this Mediterranean Stuffed Zucchini. It’s an easy, flexible, and absolutely delicious way to enjoy all those summer veggies and bold flavors in one happy bite. Try it soon—you’ll see why it’s a staple in our home!
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Mediterranean Stuffed Zucchini Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Enjoy a taste of the Mediterranean with these flavorful stuffed zucchinis. Filled with a delicious mixture of quinoa, feta cheese, olives, and cherry tomatoes, these zucchini boats are a perfect vegetarian and gluten-free dish for any occasion.
Ingredients
Zucchini:
- 4 medium zucchinis
Filling:
- 1 tablespoon olive oil
- 1/2 small red onion (finely chopped)
- 2 cloves garlic (minced)
- 1/2 cup cooked quinoa or couscous
- 1/2 cup cherry tomatoes (chopped)
- 1/3 cup crumbled feta cheese
- 1/4 cup Kalamata olives (chopped)
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Preheat the oven: Preheat the oven to 375°F (190°C).
- Prepare zucchinis: Slice each zucchini in half lengthwise and scoop out the center to create boats. Place on a baking sheet, brush with olive oil, salt, and pepper, and bake for 10 minutes.
- Prepare filling: Sauté onion and garlic, then mix with quinoa, tomatoes, feta, olives, parsley, lemon juice, oregano, salt, and pepper.
- Fill zucchinis: Spoon the filling into the pre-baked zucchini boats and bake for 15–20 minutes.
- Serve: Garnish with parsley and serve warm.
Notes
- To make this vegan, omit feta or use a dairy-free alternative. Add chickpeas or pine nuts for more protein and texture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course, Side Dish
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 zucchini halves
- Calories: 210
- Sugar: 5g
- Sodium: 370mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 7g
- Cholesterol: 15mg
