For The Whole Family

Round Zucchini Stuffed with Ground Meat and Bulgur

4.5
Average: 4.5 (2 votes)
(2 votes)
Round Zucchini Stuffed with Ground Meat and Bulgur
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
383
calories
Calories

Healthy, because

Even smarter

Nutritional values

The ingredients bulgur and beef provide plenty of iron and protein. We need these important ingredients for blood formation, oxygen transport and as cell building material. The coarse grist from cereals scores additional points with roughage that keeps us full for a long time and stimulates digestion. The zucchini also supplies plenty of potassium, which regulates the blood pressure.

Vegetarians should not do without Bulgur, because it is a good source of iron. You can replace the meat with cooked red lentils or chickpeas to get a vegatarian variant.

1 serving contains
(Percentage of daily recommendation)
Calorie383 cal.(18 %)
Protein27 g(28 %)
Fat21 g(18 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.2 mg(18 %)
Vitamin K31.4 μg(52 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.7 mg(50 %)
Folate51 μg(17 %)
Pantothenic acid1 mg(17 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C53 mg(56 %)
Potassium905 mg(23 %)
Calcium244 mg(24 %)
Magnesium100 mg(33 %)
Iron5.1 mg(34 %)
Iodine21 μg(11 %)
Zinc4.9 mg(61 %)
Saturated fatty acids10.5 g
Uric acid168 mg
Cholesterol68 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
75 grams Bulgur
200 milliliters Vegetable broth
4 round Zucchini (about 300 grams or 1/2 lb)
2 Tomatoes
1 shallot
2 Tbsps freshly chopped Fresh herbs (such as rosemary and thyme)
50 grams cream cheese
50 grams grated Parmesan
300 grams mixed Ground meat
salt
freshly ground peppers
How healthy are the main ingredients?
cream cheeseParmesanZucchiniTomatoshallotsalt

Preparation steps

1.

Place the bulgur in a bowl and pour in the boiling hot broth. Let sit for about 20 minutes. All of the liquid should be absorbed.

2.

Preheat the oven to 160°C (approximately 325°F).

3.

Rinse the zucchini, cut a lid off the top of each, scrape out the flesh and chop finely. Blanch the tomatoes, peel, quarter, remove the stem and dice finely. Mix half of it with half the zucchini. Peel the shallot and finely chop. Mix together with the bulgur, prepared vegetables, herbs, cream cheese, Parmesan, and the ground meat. Season with salt and pepper and place in the hollowed-out zucchini. Replace the lid and place in an ovenproof dish. Spread the remaining tomatoes and zucchini around the outside and drizzle with olive oil. Add salt and pepper, and bake until golden brown, about 30 minutes in the preheated oven. If necessary, add a little water during cooking.

4.

Arrange on plates and serve to taste with lemon yogurt.

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