Zucchini Boats with Bulgur

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4 servings (serving size: 3 stuffed shells)


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3/4 cup uncooked bulgur
3/4 cup boiling water
6 small zucchini (about 1 1/2 pounds)
2 teaspoons olive oil
1 cup chopped onion
1/4 teaspoon ground cumin
2 garlic cloves, minced
3/4 cup (3 ounces) finely crumbled feta cheese
1/4 cup dried currants
2 tablespoons minced fresh mint
2 tablespoons minced fresh parsley
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper


Combine bulgur and boiling water in a bowl; stir well. Cover and let stand 30 minutes.

Preheat oven to 375°.

Cut each zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell, and set shells aside. Chop pulp to measure 1 1/2 cups.

Heat oil in a large nonstick skillet over medium heat. Add 1 1/2 cups zucchini pulp, onion, cumin, and garlic; sauté 1 minute. Add bulgur, cheese, and next 6 ingredients (cheese through pepper); stir well.

Spoon 1/3 cup bulgur mixture into each zucchini shell, and place in a 13 x 9-inch baking dish. Cover and bake at 375° for 25 minutes.

Note: To make a Zucchini-Bulgur Bake, replace zucchini pulp with 1 1/2 cups peeled, chopped zucchini. Spoon bulgur mixture into a 1-quart casserole instead of shells. Cover and bake at 375° for 25 minutes.

Created date

June 2004

Nutritional Information

Calories 237
Caloriesfromfat 29 %
Fat 7.7 g
Satfat 3.6 g
Monofat 2.7 g
Polyfat 0.6 g
Protein 9.2 g
Carbohydrate 36.9 g
Fiber 6.7 g
Cholesterol 19 mg
Iron 2.1 mg
Sodium 400 mg
Calcium 164 mg