Zucchini Boats with Bulgur

Vegetarian
Health score
38%
Zucchini Boats with Bulgur
45 min.
4
242kcal

Suggestions

Ingredients

  • 0.8 cup bulgur uncooked
  • 0.3 cup currants dried
  • ounces feta cheese crumbled finely
  • tablespoons mint leaves fresh minced
  • tablespoons parsley fresh minced
  •  garlic cloves minced
  • 0.3 teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • teaspoons olive oil 
  • cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 0.8 cup water boiling
  • 1.5 pounds zucchini 

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Combine bulgur and boiling water in a bowl; stir well. Cover and let stand 30 minutes.
  2. Preheat oven to 37
  3. Cut each zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell, and set shells aside. Chop pulp to measure 1 1/2 cups.
  4. Heat oil in a large nonstick skillet over medium heat.
  5. Add 1 1/2 cups zucchini pulp, onion, cumin, and garlic; saut 1 minute.
  6. Add bulgur, cheese, and next 6 ingredients (cheese through pepper); stir well.
  7. Spoon 1/3 cup bulgur mixture into each zucchini shell, and place in a 13 x 9-inch baking dish. Cover and bake at 375 for 25 minutes.
  8. Note: To make a Zucchini-Bulgur
  9. Bake, replace zucchini pulp with 1 1/2 cups peeled, chopped zucchini. Spoon bulgur mixture into a 1-quart casserole instead of shells. Cover and bake at 375 for 25 minutes.

Nutrition Facts

Calories242kcal
Protein14.44%
Fat26.44%
Carbs59.12%

Properties

Glycemic Index
60
Glycemic Load
10.5
Inflammation Score
-8
Nutrition Score
19.339565227861%

Flavonoids

Eriodictyol
1.14mg
Hesperetin
1.34mg
Naringenin
0.1mg
Apigenin
4.45mg
Luteolin
0.35mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.33mg
Quercetin
9.3mg

Nutrients percent of daily need

Calories:241.95kcal
12.1%
Fat:7.62g
11.73%
Saturated Fat:3.35g
20.93%
Carbohydrates:38.35g
12.78%
Net Carbohydrates:30.4g
11.05%
Sugar:11.89g
13.21%
Cholesterol:18.92mg
6.31%
Sodium:415.99mg
18.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.36g
18.72%
Manganese:1.28mg
64%
Vitamin C:40.67mg
49.29%
Vitamin K:42.89µg
40.85%
Fiber:7.95g
31.78%
Vitamin B6:0.56mg
27.99%
Phosphorus:242.25mg
24.23%
Vitamin B2:0.41mg
23.83%
Magnesium:89.89mg
22.47%
Potassium:736.08mg
21.03%
Folate:70.68µg
17.67%
Calcium:173.5mg
17.35%
Vitamin A:717.19IU
14.34%
Vitamin B1:0.21mg
14.17%
Vitamin B3:2.61mg
13.03%
Copper:0.25mg
12.71%
Zinc:1.85mg
12.31%
Iron:2.06mg
11.43%
Vitamin B5:0.92mg
9.17%
Selenium:4.63µg
6.62%
Vitamin B12:0.36µg
5.99%
Vitamin E:0.6mg
3.98%
Source:My Recipes