Beef and Bulgur-Stuffed Zucchini Recipe

Looking for an easy Beef and Bulgur-Stuffed Zucchini recipe? Learn how to make Beef and Bulgur-Stuffed Zucchini using healthy ingredients.


Submitted by robyje

Makes 4 servings



Meat, Ground Beef, Grains, Bulgur, Vegetables

Recipe Ingredients for Beef and Bulgur-Stuffed Zucchini

6 medium zucchini (about 1/2 pound each)
1 tablespoon olive oil
1 small chopped onion (about 1 cup)
1 tablespoon chopped garlic
1/2 pound lean ground beef (at least 90 percent lean)
2 teaspoons ground cumin
1
1/4 teaspoon red pepper flakes
14 1/2 ounce diced tomatoes, strained and juice reserved (about 3/4 to 1 cup juice)
1 cup cooked bulgur (1/3 cup uncooked)
1
1/4 cup chopped parsley leaves
1/2 cup low-sodium tomato sauce
1/2 teaspoon salt

Recipe Directions for Beef and Bulgur-Stuffed Zucchini

  1. Preheat oven to 375 degrees F.

  2. Cut each zucchini in half crosswise. Using a melon baller, carefully scoop out zucchini flesh, leaving about 1/4 inch flesh intact on all sides and leaving zucchini closed at the bottom of each half. Reserve zucchini flesh for another use, or discard. Reserve zucchini tubes.

  3. Heat oil in a heavy skillet over medium-high heat. Add onions and cook, stirring, until they are soft and translucent, about 3 minutes. Add garlic and cook for 2 minutes more. Add ground beef, cumin, and red pepper flakes and cook until meat is just done and no longer pink, 4 to 5 minutes. Add bulgur, and diced tomatoes and cook an additional 2 to 3 minutes. Remove from heat and stir in parsley. Let mixture cool slightly, about 5 minutes. Using a small spoon or clean hands, gently stuff zucchini halves with beef-mixture.

  4. Place zucchini halves in a 9 by 13-inch glass baking dish. Combine reserved tomato juice, tomato sauce and salt and pour over zucchini. Cover tightly with foil and place in oven. Bake for 20 minutes. Remove from oven, uncover and rotate zucchini. Top with cheese. Re-cover, return dish to oven and bake an additional 20 to 25 minutes, until zucchini is cooked through but still slightly firm. Place 2 zucchini halves on a plate and serve with tomato sauce.

  5. 1 serving is 2 zucchini halves and 3 tablespoons tomato sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 583.8g
Amount Per Serving
Calories
344
Calories from Fat
77
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
50mg
17%
Sodium
534mg
22%
Potassium
1563mg
45%
Total Carbohydrates
45.2g
15%
Dietary Fiber
11.9g
48%
Sugars
10.1g
Protein
27.0g
Vitamin A 39% Vitamin C 121%
Calcium 10% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  • High in zinc
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