Stuffed Zucchini boats
A summer vegetarian dish that is filling and easy to digest as well. It makes a good dinner and provides you with vitamins and healthy fats from the nuts.
Ingredients
Stuffed zucchini
- 500 g Zucchini (2 big Zucchini)
- 200 g mushrooms
- 100 g red bell pepper
- 50 g onion
- 50 g carrots
- 4 cloves garlic
- 50 g walnut
- 60 g couscous (weight before cooking)
- 100 ml tomato sauce
- 100 g feta cheese or cottage cheese
- 3 tbsp coconut oil or ghee
- 1 tsp pepper
- 2 tsp oregano
- 1 tsp paprika
- 1 bunch fresh dill/parsley
Broccoli sauce
- 100 g Broccoli
- Pulp from zucchini
- 150 ml water
- 100 ml cooking cream
- mustard seeds powder
- salt to taste
Instructions
- Wash and cut the zucchini in half lengthwise. Using a spoon scoop out the pulp and set it aside. Brush the zucchini halves with some oil and put them on a baking tray or in a casserole. Heat the oven to 180 °C and bake them for 15–20 minutes before adding the filling.
- Add boiling water and salt over the couscous in a pan and let it sit for 10 minutes.
- Wash, and cut the onion, paprika, carrots, and mushrooms into small pieces.
- Heat coconut oil or ghee in a pan and sauté the vegetables, add seasoning, salt, minced garlic, and the tomato sauce. Add fresh sliced herbs as well.
- Mix the couscous and you have your filling ready.
- Fill each zucchini half with the mixture above and add cheese on top.
- Bake for another 10–15 minutes in the oven.
- Meanwhile, clean and cut your broccoli. In a pan, cook the zucchini pulp and broccoli in vegetable broth or water. Add some cooking cream at the end and blend it into a purée.
- On a plate, add 2 Tablespoons of broccoli sauce and zucchini on top. Garnish with herb and cherry tomato.
Video
Notes
The caloric value was calculated per serving.
Benefits:
Broccoli is a good source of sulforaphane which is a powerful antioxidant and anti-inflammatory flavonoid. Adding mustard seeds powder is a good tip to optimize its absorption when cooking broccoli.
Results of a study, conclude that the bioavailability of sulforaphane is over four times greater than that from cooked broccoli ingested alone.
According to Ayurveda, mustard seeds are hot, pungent, and oily, stimulating the digestive fire. Recommendation for doshas: Is a quite balanced meal containing different vegetables and spices, which makes it suitable for every dosha. Do you know what a dosha is? Find out your dosha here.
Results of a study, conclude that the bioavailability of sulforaphane is over four times greater than that from cooked broccoli ingested alone.
According to Ayurveda, mustard seeds are hot, pungent, and oily, stimulating the digestive fire. Recommendation for doshas: Is a quite balanced meal containing different vegetables and spices, which makes it suitable for every dosha. Do you know what a dosha is? Find out your dosha here.