Description
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.
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 stuffed zucchini half
- Calories: 180 kcal
- Sugar: 4 g
- Sodium: 280 mg
- Fat: 9 g
- Saturated Fat: 4 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 8 g
- Cholesterol: 18 mg
