Spiced Lamb and Bulgur Stuffed Zucchini Boats
Hearty zucchini boats filled with spiced lamb mince, nutritious bulgur wheat, and fresh herbs, baked to perfection. A complete and flavorful Mediterranean-inspired meal.
2080 kalorie
$6 na porcję
$45 min
4 porcje
flexitarian, any cuisine
Składniki
- 4 large zucchini
- 400g lean lamb mince
- 100g bulgur wheat
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, finely diced
- 30ml olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 30g fresh parsley, chopped
- 20g fresh mint, chopped
- 1 lemon, for juice
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Slice the zucchini in half lengthwise and use a spoon to scoop out the flesh, leaving a 1cm border. Finely chop the scooped-out flesh and set aside.
- 2.Cook the bulgur wheat according to package directions, typically simmering it in double its volume of water for 10-12 minutes until tender. Drain any excess water.
- 3.While the bulgur cooks, heat the olive oil in a large pan over medium-high heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
- 4.Add the lean lamb mince to the pan, breaking it up with a spoon. Cook until browned all over. Drain any excess fat.
- 5.Stir in the diced red bell pepper, the chopped zucchini flesh, ground cumin, and ground coriander. Cook for 5-7 minutes until the vegetables are tender.
- 6.Remove the pan from the heat. Stir in the cooked bulgur wheat, chopped parsley, mint, and the juice of half a lemon. Season generously with salt and pepper.
- 7.Arrange the hollowed-out zucchini boats on a baking tray. Spoon the lamb and bulgur mixture evenly into each boat.
- 8.Drizzle with a little extra olive oil and bake for 20-25 minutes, or until the zucchini is tender and the filling is heated through. Serve hot with a squeeze of the remaining lemon juice.
Informacje odżywcze
112g
fat
136g
carbs
38g
fiber
120g
protein
Dlaczego ten przepis
This recipe is a well-balanced meal, combining lean protein from lamb with fiber-rich bulgur wheat and vitamin-packed vegetables. It's a nutritious and satisfying dish, supporting muscle maintenance and digestive health with wholesome, natural ingredients.
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