Make: Zucchini Stuffed with Chickpeas, Tomato and Feta
There are plenty of months in the year when the fresh-produce options in our region are underwhelming at best; summer isn’t one of them.
This time of year, farmers’ markets are teeming with delicious fruits and veggies, and sometimes the problem isn’t how to get more vegetables onto your plate, but what to do with the surplus of greens bursting out of your refrigerator.
This is where these stuffed zucchini come in mighty handy. Chock-full of seasonal veggies—yes, its veggies on veggies for the ultimate fridge dump—it’s a hearty, nutrient-packed dinner you can whip up in less than 30 minutes. Serve it with a side salad for even more green goodness. What could be better?
Zucchini Stuffed with Chickpeas, Tomato and Feta
2 c. water
1 c. bulgar wheat
1/2 tsp. salt
1 (14 oz) can chickpeas, drained and rinsed
1 1/2 c. diced plum tomato
1/2 c. feta cheese
1/2 c. minced red onion
1/3 c. chopped fresh basil
Zest of 1 lemon
Juice of 1 lemon
2 tbsp. olive oil
*If you’re eating gluten-free, sub quinoa or brown rice for the bulgar.
1. Preheat oven to 450 degrees.
2. Slice the top 1/4 LENGTHWISE off of each zucchini and discard (or save to cook later). Place zucchini cut side down in microwave safe baking dish (anything glass). Microwave for 6-8 minutes or until tender. Let cool enough to handle. Using a spoon, scrape out seeds.
3. Meanwhile, combine bulgar, water and salt in a saucepan. Bring to boil and reduce heat to low. Cover and simmer until tender and water is absorbed, about 12 minutes.
4. Combine chickpeas, tomato, feta, onion, basil, zest, juice and olive oil in large mixing bowl.
5. When bulgar is cooked, add to bowl. Mix gently to combine.
6. Place zucchini, cut side up, in baking pan. Gently pack each zucchini boat with mixture (you might have some leftover).
7. Bake in preheated oven for about 10 minutes. Serve.
Per serving (1 stuffed zucchini): 450 calories, 12 fat grams (including 3 grams saturated fat), 11 milligrams cholesterol, 575 milligrams sodium, 1,119 milligrams potassium, 70 grams carbs, 19 grams dietary fiber, 12 grams sugar, 20 grams protein.
Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.
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