Bulgur & Spinach Stuffed Zucchini is a wholesome, oven-baked dish inspired by the rich tradition of stuffing vegetables in Middle Eastern cuisine. Tender zucchini halves are filled with a savory mixture of bulgur wheat, sautéed spinach, fresh herbs, and cheese, then baked until perfectly golden. It works beautifully as a satisfying side dish or a light vegetarian main course.
Why You’ll Love This Recipe
This recipe combines simplicity with bold flavor. The nutty taste of bulgur pairs perfectly with the freshness of spinach and mint, while the melted cheese adds richness and depth.
It is a nutritious alternative to rice-based stuffed vegetables, offering more fiber and whole grains in every bite. The recipe is also versatile enough to serve at family dinners, gatherings, or even as bite-sized party appetizers.
With minimal prep and straightforward steps, this dish is approachable for beginners yet impressive enough for entertaining.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1/2 cup extra fine bulgur wheat
1/2 cup boiling water
1 tablespoon olive oil
1 medium onion, finely chopped
1 garlic clove, finely chopped
1 cup firmly packed fresh spinach leaves, roughly chopped
1 tablespoon finely chopped fresh mint
2 tablespoons freshly grated Parmesan cheese
4 medium zucchinis
1/4 teaspoon salt, plus more to taste
1/4 teaspoon black pepper, plus more to taste
8 tablespoons grated Gruyere cheese
Directions
Preheat the oven to 350°F (175°C). Lightly grease a baking dish large enough to hold the zucchini halves in a single layer.
Place the bulgur wheat in a heatproof bowl. Pour the boiling water over it, stir briefly, and let it stand for 15 minutes until the water is absorbed and the grains are tender.
Meanwhile, heat the olive oil in a skillet over medium heat. Add the chopped onion and garlic. Sauté for about 5–7 minutes, until softened and lightly golden.
Add the chopped spinach to the skillet and cook for 2–3 minutes, just until wilted. Remove from the heat.
Stir in the chopped mint, Parmesan cheese, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Add the soaked bulgur and mix thoroughly until well combined.
Trim the ends off the zucchinis. Slice each one lengthwise into two halves. Using a spoon, carefully scoop out the center flesh to create a hollow cavity, leaving a sturdy shell. Lightly season the inside of each zucchini half with a pinch of salt and pepper.
Spoon the bulgur and spinach filling into each zucchini half, pressing it down gently to pack the filling firmly.
Sprinkle about 1 tablespoon of grated Gruyere cheese over each stuffed zucchini half.
Arrange the stuffed zucchinis in the prepared baking dish. Bake for 30 minutes, or until the zucchini is tender and the cheese is melted and lightly golden.
You can add finely chopped mushrooms or grated carrots to the filling for extra texture and nutrition.
For a protein boost, mix in 1/2 cup cooked lentils or chickpeas with the bulgur mixture.
If you prefer a sharper flavor, substitute part of the Gruyere with shredded mozzarella or a stronger aged cheese.
For a dairy-free version, omit the cheeses and add 2 tablespoons of nutritional yeast for a savory depth.
You can also experiment with spices such as cumin, paprika, or a pinch of chili flakes for added warmth.
Storage/Reheating
Store leftover stuffed zucchini in an airtight container in the refrigerator for up to 3 days.
To reheat, place them in a 350°F (175°C) oven for about 10–15 minutes until warmed through. You may also microwave individual portions for 2–3 minutes, though the oven method helps maintain texture.
If freezing, allow the stuffed zucchini to cool completely, then wrap tightly and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating in the oven.
FAQs
Can I use a different type of bulgur?
Yes, but cooking times may vary. Medium or coarse bulgur may need slightly more soaking time or a brief simmer to soften properly.
Can I prepare this recipe ahead of time?
Yes. You can assemble the stuffed zucchini up to one day in advance and store them covered in the refrigerator before baking.
Do I need to cook the bulgur before stuffing?
The bulgur is softened by soaking in boiling water, which is sufficient since it will finish cooking in the oven.
Can I make this recipe gluten-free?
You can substitute the bulgur with cooked quinoa or rice for a gluten-free alternative.
What can I do with the scooped-out zucchini flesh?
Chop it finely and add it to soups, sauces, or even mix it into the stuffing for extra moisture and flavor.
How do I prevent the zucchini from becoming too soft?
Avoid overbaking. Check at the 25-minute mark and remove from the oven once the zucchini is tender but still holds its shape.
Can I serve this as a main dish?
Yes. Serve it with a fresh salad or a bowl of soup for a complete vegetarian meal.
What herbs can I use instead of mint?
Fresh parsley, dill, or basil all work well and provide slightly different flavor profiles.
Is it possible to grill the stuffed zucchini instead of baking?
Yes. Place them on a covered grill over medium heat and cook until tender and the cheese melts, about 20–25 minutes.
Can I make smaller portions for appetizers?
Absolutely. Cut the zucchini into shorter sections before stuffing to create bite-sized portions perfect for parties.
Conclusion
Bulgur & Spinach Stuffed Zucchini is a nourishing, flavorful dish that showcases how simple ingredients can come together beautifully. With wholesome grains, fresh herbs, and tender baked zucchini, it offers both comfort and nutrition in every bite. Whether served as a side dish or a light main course, this recipe is sure to become a regular favorite in your kitchen.
Bulgur & Spinach Stuffed Zucchini is a wholesome oven-baked dish featuring tender zucchini halves filled with nutty bulgur, sautéed spinach, fresh herbs, and melted cheese. Inspired by Middle Eastern flavors, it makes a nourishing side dish or light vegetarian main course.
Ingredients
1/2 cup extra fine bulgur wheat
1/2 cup boiling water
1 tablespoon olive oil
1 medium onion, finely chopped
1 garlic clove, finely chopped
1 cup firmly packed fresh spinach leaves, roughly chopped
1 tablespoon finely chopped fresh mint
2 tablespoons freshly grated Parmesan cheese
4 medium zucchinis
1/4 teaspoon salt, plus more to taste
1/4 teaspoon black pepper, plus more to taste
8 tablespoons grated Gruyere cheese
Instructions
Preheat oven to 350°F (175°C) and lightly grease a baking dish.
Place bulgur in a heatproof bowl and pour boiling water over it. Stir briefly and let stand for 15 minutes until absorbed.
Heat olive oil in a skillet over medium heat. Sauté onion and garlic for 5–7 minutes until softened.
Add spinach and cook for 2–3 minutes until wilted. Remove from heat.
Stir in mint, Parmesan, salt, and pepper. Add soaked bulgur and mix well.
Trim zucchini ends and slice lengthwise. Scoop out centers to create hollow shells. Lightly season inside with salt and pepper.
Spoon bulgur mixture into each zucchini half, packing gently.
Sprinkle about 1 tablespoon Gruyere over each half.
Arrange in prepared dish and bake for 30 minutes until zucchini is tender and cheese is golden.
Cool slightly before serving.
Notes
Medium or coarse bulgur may require longer soaking or brief simmering.
Add mushrooms, grated carrots, lentils, or chickpeas for extra texture and protein.
Substitute quinoa or rice for a gluten-free version.
Use parsley, dill, or basil instead of mint if preferred.
Avoid overbaking to keep zucchini firm.
Store leftovers refrigerated up to 3 days or freeze up to 2 months.
