Zucchini Stuffed with Farro, Red Pepper and Feta

Vegetarian
Health score
6%
Zucchini Stuffed with Farro, Red Pepper and Feta
90 min.
6
117kcal

Suggestions


Are you looking for a delightful and nutritious side dish that will impress your family and friends? Look no further than these Zucchini Stuffed with Farro, Red Pepper, and Feta! This vegetarian recipe is not only bursting with flavor but also packed with wholesome ingredients that make it a guilt-free indulgence.

Imagine tender zucchini halves, lovingly hollowed out and filled to the brim with a savory mixture of farro, vibrant red peppers, earthy mushrooms, and creamy feta cheese. Each bite offers a delightful combination of textures and tastes, enhanced by the aromatic notes of garlic and fresh basil. The addition of crunchy pistachios adds a surprising twist, making this dish a true standout.

Perfect for a summer gathering or as a comforting side for your weeknight dinner, these stuffed zucchinis are as visually appealing as they are delicious. With a preparation time of just 90 minutes, you can easily whip up this dish and have it ready to serve warm or at room temperature. Plus, with only 117 calories per serving, you can enjoy this healthy treat without any guilt!

So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also delights the palate. Your taste buds will thank you!

Ingredients

  • 0.3 cup basil plus more for topping) chopped
  • 0.3 cup farro 
  • 0.5 cup feta crumbled plus more for topping)
  • clove garlic minced peeled ( and )
  • pinch kosher salt plus more to taste)
  • 0.3 pound mushroom chopped ()
  • 0.5 teaspoon olive oil plus more for drizzling)
  • 0.3 cup pistachios chopped
  • 0.3 teaspoon pepper flakes red crushed
  • cup water or as needed ()
  • 0.5 cup white wine 

Equipment

  • frying pan
  • oven
  • baking pan
  • cutting board
  • melon baller

Directions

  1. Cook farro in plenty of rapidly boiling salted water until tender, about 30 minutes.
  2. Drain and cool.
  3. Heat the oven to 400 degrees. Grease a 5-quart gratin dish with olive oil.
  4. Cut the zucchini in half lengthwise and use a melon baller or serrated spoon to remove the insides of the zucchini to make what looks like a canoe. If using a melon baller, use the large scoop to remove most of the pulp in balls and then the small scoop to smooth the sides. Leave about one-quarter inch of the flesh at the sides and a little more at the bottom. Collect the pulp on a cutting board and chop coarsely.Season the inside of the zucchini boats lightly with salt and steam over rapidly boiling water until almost tender, about 5 minutes.
  5. Heat 2 tablespoons olive oil in a large skillet and add the onion. Cook until it softens, about 5 minutes.
  6. Add the red bell pepper and cook until soft, about 5 minutes.
  7. Add the chopped zucchini pulp and basil and cook until dry, about 10 minutes.
  8. Increase the heat to high.
  9. Add the mushrooms and cook until soft, 5 minutes.
  10. Add the garlic and red pepper flakes and cook until fragrant, about 3 minutes.
  11. Add the white wine and cook until dry. Set aside to cool.
  12. Stir the cooked farro, pistachio and feta into the cooled vegetable mixture. Season to taste with salt and freshly ground black pepper, and spoon the mixture into the hollowed-out zucchinis, mounding on top. It will take 4 to 6 tablespoons per zucchini half.Arrange the stuffed zucchini in the gratin dish; they may fit quite tightly.
  13. Sprinkle the tops with more crumbled feta.
  14. Pour the water into the baking dish so it just covers the bottom.
  15. Bake until the tops have browned, about 15 to 20 minutes.
  16. Drizzle the top of each zucchini with a little more olive oil, transfer to a serving platter and scatter over more slivered basil.
  17. Serve warm or at room temperature.

Nutrition Facts

Calories117kcal
Protein16.27%
Fat46.29%
Carbs37.44%

Properties

Glycemic Index
32
Glycemic Load
0.65
Inflammation Score
-3
Nutrition Score
5.9665217166362%

Flavonoids

Cyanidin
0.38mg
Malvidin
0.01mg
Catechin
0.34mg
Epigallocatechin
0.11mg
Epicatechin
0.15mg
Epigallocatechin 3-gallate
0.02mg
Hesperetin
0.08mg
Naringenin
0.08mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:117.47kcal
5.87%
Fat:5.53g
8.51%
Saturated Fat:2.03g
12.67%
Carbohydrates:10.07g
3.36%
Net Carbohydrates:7.98g
2.9%
Sugar:1.05g
1.17%
Cholesterol:11.13mg
3.71%
Sodium:187.64mg
8.16%
Alcohol:2.06g
100%
Alcohol %:2.43%
100%
Protein:4.38g
8.75%
Manganese:0.25mg
12.28%
Vitamin B2:0.21mg
12.08%
Phosphorus:108.61mg
10.86%
Vitamin B6:0.21mg
10.67%
Selenium:7.39µg
10.55%
Copper:0.18mg
9.1%
Fiber:2.09g
8.37%
Calcium:77.76mg
7.78%
Vitamin B1:0.1mg
6.64%
Vitamin B3:1.31mg
6.54%
Zinc:0.81mg
5.37%
Magnesium:20.4mg
5.1%
Potassium:168.52mg
4.81%
Vitamin B5:0.47mg
4.75%
Vitamin K:4.95µg
4.72%
Iron:0.71mg
3.96%
Vitamin B12:0.22µg
3.65%
Folate:12.69µg
3.17%
Vitamin A:153.45IU
3.07%
Vitamin C:1.33mg
1.62%
Vitamin E:0.23mg
1.55%
Source:SippitySup