This delightful recipe is an amazing way to turn a humble zucchini into a gourmet dish. The zucchini, hollowed out and stuffed with a hearty mixture of chickpeas and mushrooms, becomes the star of your meal. The chickpeas lend a satisfying bite whereas the mushrooms add a deep, earthy flavor. The spices used, including cumin and coriander, bring out the best in these ingredients and create a mouthwatering aroma. Ideal as a side dish or light main, it's a recipe that will impress!
The ingredients for this recipe are quite common and can be found in most supermarkets or grocery stores. However, you might need to pay extra attention to find some spices such as cumin and coriander if they're not commonly used in your cooking. These spices are essential to give an authentic flavor to the dish. Also, the chickpeas used in this recipe can be either canned or dried. If you choose to use dried chickpeas, remember they need to be soaked overnight and cooked before using.
Zucchini Stuffed with Chickpeas and Mushrooms Ingredients
Zucchini: The main ingredient which becomes a vessel for the stuffing. It has a mild flavor that absorbs the flavors of other ingredients.
Olive oil: Used for sautéing the ingredients, it adds a rich, fruity flavor to the dish.
Onion: Adds a sweet and tangy flavor that balances the earthy taste of mushrooms and chickpeas.
Garlic: Used for its strong and pungent flavor, it enhances the taste of the stuffing.
Button mushrooms: They add a meaty texture and earthy flavor to the stuffing.
Coriander: A spice that adds a warm, nutty, and spicy flavor to the dish.
Cumin: It's an aromatic spice with a strong, warm flavor that's integral to this dish.
Chickpeas: They give the dish a hearty and satisfying bite.
Lemon: Adds freshness and a tangy zing to balance the flavors.
Parsley: Fresh parsley adds a hit of freshness and vibrant color to the dish.
Sea salt and ground black pepper: They are basic seasonings that enhance the natural flavors of the ingredients.
One reader, Davide Barr says:
This zucchini stuffed with chickpeas and mushrooms recipe is a game-changer! The flavors are so rich and satisfying. The combination of chickpeas and mushrooms creates a hearty and delicious filling. It's a must-try for anyone looking for a healthy and flavorful dish. Highly recommended!
Techniques Required for Stuffed Zucchini with Chickpeas and Mushrooms
How to prepare zucchini: Cut the zucchini in half lengthwise and scoop out the flesh, leaving about ¼ inch of flesh on the skin. Chop the scooped-out flesh and set aside.
How to sauté vegetables: In a skillet over medium heat, heat the olive oil. Add the onions and sauté for 5 minutes until they are translucent. Then add the garlic and sauté for an additional 2 minutes. Next, stir in the chopped zucchini and mushrooms and sauté for 5 minutes until they are tender.
How to bake stuffed zucchini: Place the prepared zucchini shells in a greased baking dish and bake in a preheated oven at 350°F for 30 to 40 minutes, or until the zucchini are tender.
How to season the filling: Season the chickpea and mushroom mixture with coriander, cumin, salt, and pepper to taste. Squeeze the juice of half a lemon over the mixture and stir in the fresh parsley before stuffing the zucchini shells.
How to check for doneness: To check if the zucchini are tender, insert a fork into the flesh. If it goes in easily, the zucchini are done.
How To Make Zucchini with Chickpea and Mushroom Stuffing
Enjoy zucchinis in a new and tasty manner by adding a savory and well-seasoned chickpea and mushroom stuffing. This recipe is easy and quick to make!
Serves:
Ingredients
- 4zucchini,halved
- 1tbspolive oil
- 1onion,chopped
- 2clovesgarlic,crushed
- 8ozbutton mushrooms,(½ package) sliced
- 1tspcoriander,ground
- 1½tspcumin,ground, or to taste
- 15½ozchickpeas,(1 can) rinsed, drained
- ½lemon,juiced
- 2tbspfresh parsley,chopped
- sea salt and ground black pepper,to taste
Instructions
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Preheat the oven to 350 degrees F.. Grease a shallow baking dish.
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Scoop out the flesh of the zucchini. Chop the flesh and set aside.
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Place the shells in the prepared dish.
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Heat oil in a large skillet over medium heat. Saute the onions for 5 minutes, then add the garlic and saute for 2 minutes more.
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Stir in the chopped zucchini and mushrooms, then saute for 5 minutes.
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Bake in the preheated oven for 30 to 40 minutes, or until zucchini are tender.
Nutrition
- Calories: 257.89kcal
- Fat: 5.60g
- Saturated Fat: 0.69g
- Monounsaturated Fat: 2.09g
- Polyunsaturated Fat: 1.84g
- Carbohydrates: 41.34g
- Fiber: 8.67g
- Sugar: 9.67g
- Protein: 13.75g
- Sodium: 477.06mg
- Calcium: 63.32mg
- Potassium: 794.55mg
- Iron: 3.37mg
- Vitamin A: 15.90µg
- Vitamin C: 24.99mg
Helpful Technique for Preparing Stuffed Zucchini
When scooping out the flesh of the zucchini, be careful not to pierce through the skin. The zucchini shells will serve as a natural container for the stuffing, so maintaining their integrity is important. Using a small spoon or a melon baller can make this process easier and more precise. Also, don't discard the scooped zucchini flesh, it adds texture and flavor to the stuffing.
Time-Saving Tips for Preparing This Zucchini Recipe
Prep ahead: Chop and prepare the ingredients the night before to save time on the day of cooking.
One-pan wonders: Look for recipes that allow you to cook everything in one pan to minimize cleanup and save time.
Batch cooking: Make a larger quantity of the recipe and freeze the extra portions for quick and easy meals later.
Use kitchen gadgets: Utilize tools like food processors and mandolines to speed up the prep process.
Follow the recipe: Read through the entire recipe before starting to ensure you have all the ingredients and understand the steps, preventing any last-minute confusion.
Time management: Plan your cooking process by multitasking and prioritizing tasks to make the most efficient use of your time in the kitchen.
Substitute Ingredients For Zucchini with Chickpea and Mushroom Stuffing Recipe
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and flavor to zucchini, making it a suitable substitute for this recipe.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a great substitute for olive oil in this recipe.
onion - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, adding a subtle taste to the dish.
garlic - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic, providing a similar flavor without the need for mincing.
button mushrooms - Substitute with cremini mushrooms: Cremini mushrooms have a similar earthy flavor and texture to button mushrooms, making them a suitable substitute.
coriander - Substitute with ground caraway seeds: Ground caraway seeds have a similar earthy and slightly sweet flavor, making them a good substitute for coriander in this recipe.
cumin - Substitute with ground coriander: Ground coriander can be used as a substitute for cumin, providing a warm and citrusy flavor to the dish.
chickpeas - Substitute with cannellini beans: Cannellini beans have a creamy texture and mild flavor, making them a suitable substitute for chickpeas in this recipe.
lemon - Substitute with lime: Lime can be used as a substitute for lemon, providing a similar citrusy flavor to the dish.
fresh parsley - Substitute with fresh cilantro: Fresh cilantro can be used as a substitute for parsley, adding a fresh and citrusy flavor to the dish.
Presenting Stuffed Zucchini with Chickpeas and Mushrooms
Elevate the zucchini shells: Carefully hollow out the zucchini shells, ensuring they are neat and uniform in shape. This will create a visually appealing base for the dish.
Garnish with fresh herbs: Sprinkle finely chopped fresh parsley over the stuffed zucchini just before serving. The vibrant green color will add a pop of freshness and elevate the visual appeal of the dish.
Create a colorful plating: Consider incorporating colorful elements such as a drizzle of vibrant lemon juice to add a burst of color to the plate, enhancing the overall presentation.
Incorporate texture: Consider adding a sprinkle of toasted cumin seeds on top of the stuffed zucchini to provide a delightful crunch and elevate the sensory experience.
Use elegant serving ware: Present the stuffed zucchini on a sleek, modern plate to create a sophisticated and visually stunning presentation that will impress the judges.
Essential Tools for Making Stuffed Zucchini
- Oven: You will need an oven to bake the stuffed zucchini.
- Skillet: A skillet is essential for sautéing the onions, garlic, zucchini, and mushrooms.
- Baking dish: A shallow baking dish is required to hold the stuffed zucchini while they bake in the oven.
- Knife: A sharp knife will be used to scoop out the flesh of the zucchini and chop the vegetables.
Storing and Freezing Zucchini Stuffed with Chickpeas and Mushrooms
- Allow the stuffed zucchini to cool completely before storing or freezing.
- For short-term storage, place the cooled zucchini in an airtight container and refrigerate for up to 3-4 days.
- To freeze, follow these steps:
- Wrap each stuffed zucchini tightly in plastic wrap or aluminum foil.
- Place the wrapped zucchini in a freezer-safe container or resealable freezer bag, removing as much air as possible.
- Label the container or bag with the date and contents.
- Freeze for up to 2-3 months for best quality.
- To reheat frozen stuffed zucchini:
- Thaw the zucchini in the refrigerator overnight.
- Preheat the oven to 350°F (175°C).
- Remove the plastic wrap or foil and place the zucchini in a baking dish.
- Cover the dish with foil and bake for 15-20 minutes, or until heated through.
- Remove the foil for the last 5 minutes of baking to crisp up the top, if desired.
- Alternatively, you can reheat the thawed stuffed zucchini in the microwave, covered, for 2-3 minutes or until heated through.
How To Reheat Leftover Stuffed Zucchini
Preheat your oven to 350°F (175°C). Place the leftover stuffed zucchini in an oven-safe dish and cover it with aluminum foil. Bake for 15-20 minutes, or until the zucchini is heated through and the filling is warm and bubbly. This method helps to retain the moisture in the zucchini and prevents the filling from drying out.
If you prefer a crispier texture, you can also reheat the stuffed zucchini under the broiler. Place the zucchini on a baking sheet and broil for 3-5 minutes, or until the top is lightly browned and the filling is heated through. Keep a close eye on the zucchini to prevent burning.
For a quick and easy reheating option, you can use the microwave. Place the stuffed zucchini on a microwave-safe plate and cover it with a damp paper towel. Microwave on high for 1-2 minutes, or until the zucchini is heated through. The damp paper towel helps to prevent the zucchini from drying out during the reheating process.
If you have leftover filling, you can also reheat it separately in a skillet over medium heat. Sauté the filling for 3-5 minutes, or until it is heated through and any excess moisture has evaporated. You can then spoon the warm filling back into the zucchini shells and serve immediately.
For a tasty twist, try topping the reheated stuffed zucchini with a sprinkle of grated Parmesan cheese or a dollop of sour cream. These toppings add an extra layer of flavor and creaminess to the dish.
Interesting Fact About Zucchini Stuffed with Chickpeas and Mushrooms
Zucchini stuffed with chickpeas and mushrooms is a nutritious and delicious dish that is high in fiber and plant-based protein. This recipe is a great way to incorporate more vegetables into your diet and can be easily customized with different spices and herbs. Zucchini is a versatile vegetable that can be used in various dishes, and it's a good source of vitamins and minerals. Additionally, chickpeas are a great plant-based protein option and are packed with nutrients. This dish is a perfect option for a healthy and satisfying meal.
Is Making Stuffed Zucchini at Home Economical?
This zucchini stuffed with chickpeas and mushrooms recipe is highly cost-effective for a household. The ingredients, such as zucchini, chickpeas, and mushrooms, are affordable and readily available. The dish offers a delightful combination of flavors and textures, making it a satisfying and nutritious option. The approximate cost for a household of 4 people is around $15, making it a budget-friendly choice. Overall Verdict: 9/10
Is This Zucchini Recipe Healthy or Unhealthy?
The zucchini stuffed with chickpeas and mushrooms recipe is a healthy and nutritious dish. Here's why:
- Zucchini is low in calories and high in fiber, vitamins (A and C), and minerals (potassium and manganese)
- Chickpeas are an excellent source of plant-based protein, fiber, and various nutrients like folate, iron, and magnesium
- Mushrooms provide a good amount of B vitamins, selenium, and antioxidants
- The recipe uses olive oil, which is a healthy source of monounsaturated fats
- Onion and garlic offer prebiotics, which support gut health, and have anti-inflammatory properties
- Coriander, cumin, parsley, and lemon add flavor and provide additional antioxidants and vitamins
To make this recipe even healthier, consider the following suggestions:
- Use whole grain breadcrumbs or quinoa instead of regular breadcrumbs for added fiber and nutrients
- Incorporate more vegetables into the stuffing, such as bell peppers, carrots, or spinach, to increase the vitamin and mineral content
- Replace half of the chickpeas with lean ground turkey or tofu for a protein boost
- Reduce the amount of oil used in sautéing and brush the zucchini shells with oil instead of greasing the baking dish
- Serve the stuffed zucchini with a side salad or roasted vegetables to create a well-rounded, nutrient-dense meal
Editor's Opinion on This Stuffed Zucchini Dish
This recipe for zucchini stuffed with chickpeas and mushrooms is a delightful and flavorful vegetarian option. The combination of zucchini, chickpeas, and mushrooms creates a satisfying and hearty filling, while the blend of coriander and cumin adds a warm and aromatic touch. The addition of fresh parsley and a squeeze of lemon at the end brightens up the dish beautifully. The instructions are clear and easy to follow, making this recipe a great choice for a wholesome and delicious meal.
Why trust this Zucchini with Chickpea and Mushroom Stuffing Recipe:
This recipe offers a delightful combination of fresh zucchini, hearty chickpeas, and earthy mushrooms, creating a flavorful and satisfying dish. The use of coriander and cumin adds depth and warmth to the filling, while the addition of fresh parsley and a squeeze of lemon brightens the flavors. With a focus on wholesome ingredients and a balance of textures and flavors, this recipe is a trustworthy choice for a delicious and nutritious meal.
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