Stuffed zucchini pack in flavor while keeping the meal light.
This recipe for Rice and Mushroom Stuffed Zucchini is a great vegetarian option that blends the hearty texture of rice with the earthy flavor of mushrooms and onions, topped with the freshness of parsley. You can use either white or brown rice depending on what you have on hand, making this an adaptable recipe. It’s also surprisingly simple to make, with no need to precook the zucchini. The baking time ensures everything comes together beautifully, with the zucchinis becoming tender yet holding their shape. Perfect for a light dinner or a side dish, this recipe is easy and healthy without sacrificing flavor.
Did You Know?
Zucchini is incredibly low in calories, but it's packed with essential nutrients like potassium and vitamin C. When you stuff it with a mix of rice, mushrooms, and onions, you’re adding fiber, vitamins, and protein, making this a balanced meal. Brown rice, in particular, adds more fiber and a slightly nutty flavor compared to white rice, which is more neutral but just as delicious. By baking rather than frying, this dish also stays light without sacrificing taste.
Yield:
4-6 servings
Ingredients:
2-4 medium zucchinis, (depends on the size) cut into thick rounds and scooped out
1 cup cooked white or brown rice
1 cup mushrooms, finely chopped
1 medium onion, finely chopped and fried
1 clove garlic, minced
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon fresh parsley, chopped (for garnish)
1/4 cup vegetable broth (optional, for moisture)
1/2 cup grated parmesan cheese
Instructions:
Preheat your oven to 375°F (190°C). Grease a large baking dish.
Personal Tip: Use a small spoon or melon baller to carefully scoop out the zucchini rounds, being gentle to avoid piercing the skin.
Cut the ends off the zucchini and cut the zucchini into about one inch thick rounds. Scoop out the zucchini flesh, leaving a shell about 1/4 inch thick. Set aside the scooped flesh to add to the stuffing mixture. You can grate or chop the ends into small pieces and you will use for the filling. Place the rounds in your baking dish.
Personal Tip: Sauté the zucchini flesh with the onions and mushrooms before adding it to the rice mixture to enhance the flavor.
In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until golden and soft, add the garlic and sauté 2 more minutes. Add scooped out zucchini and chopped zucchini ends and cook about 5 minutes. Stir in the mushrooms, cooking until the mushrooms are tender, about 5 minutes.
Stir the cooked rice into the sautéed mixture and season with salt and pepper. If needed, add a splash of vegetable broth for extra moisture.
Personal Tip: White rice gives a neutral flavor, while brown rice adds nuttiness and extra fiber. Choose what fits your taste and pantry.
Fill each zucchini round with the rice and mushroom mixture, sprinkle on the grated parmesan cheese.
Drizzle the remaining tablespoon of olive oil over the stuffed zucchinis. Bake for 25-30 minutes, or until the zucchinis are tender but still hold their shape.
Remove from the oven and garnish with fresh parsley before serving.
Nutritional Information (Per Serving):
Calories: 180, Protein: 4g, Carbohydrates: 25g, Fiber: 4g, Net Carbohydrates: 21g, Fat: 7g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 320mg, Sugars: 4g, Glycemic Index: Medium
Kitchen Tips, Great Ideas, How to Save Money:
- Use homemade broth – If you have leftover vegetable scraps, making your own vegetable broth is an easy way to save money while controlling the ingredients. It’s healthier and more flavorful than store-bought versions.
- Make ahead – You can prepare the filling ahead of time and store it in the refrigerator. When you’re ready to bake, simply stuff the zucchinis and pop them in the oven.
- Cook once, eat twice – Double the recipe for the rice and mushroom mixture. Use half for stuffing the zucchini and the other half as a quick rice bowl or side for another meal.
- Choose the right mushrooms – Use whatever mushrooms you have on hand, but cremini or portobello mushrooms tend to add the most depth of flavor. You could also mix different varieties for a more complex taste.
- Storage tip – If you have leftover stuffed zucchinis, store them in an airtight container in the fridge. They’ll stay fresh for up to 3 days and can be reheated in the oven or microwave.
- No waste – Instead of discarding the scooped-out zucchini flesh, sauté it with the filling ingredients to boost the flavor and reduce waste.
- Freeze for later – Stuffed zucchini can be frozen before or after baking. If freezing before baking, wrap them tightly in plastic wrap and then foil. When you’re ready to bake, thaw in the fridge and bake as directed.
- Bulk it up – For a more filling dish, you can add cooked lentils or chickpeas to the rice mixture. This adds protein and extra texture, making it more of a main dish.
- Switch the grains – If you want to switch things up, try using quinoa or couscous instead of rice. Both grains are easy to cook and pair well with the flavors of zucchini and mushrooms.
- Add cheese – For a richer version, sprinkle grated Parmesan or mozzarella over the stuffed zucchinis in the last 10 minutes of baking. This adds a nice melty topping to the dish.
Let’s Learn About Zucchini
Zucchini is a type of summer squash that grows best in warm weather. It’s typically green, but you’ll also find varieties in bright yellow or light green. Zucchini grows on bushy plants, and when harvested young, it has tender skin and a mild flavor, making it perfect for stuffing. Garden-grown zucchini is often more flavorful and less likely to have been sprayed with pesticides. If you’re buying from the store, organic options are best to avoid chemical residues.
For this recipe, look for firm, medium-sized zucchini with smooth skin. Varieties like Black Beauty and Cocozelle are perfect for stuffing due to their size and sturdy texture. Golden Zucchini, with its vibrant yellow color, is another great option and adds visual appeal to your dish. Growing zucchini in your home garden is relatively easy, as it thrives in well-drained soil and plenty of sunlight. With a bit of care, you can harvest your own zucchinis all summer long!