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Stuffed Zucchini Flowers

Stuffed Zucchini Flowers: A Fresh Mediterranean Delight

Explore the aromatic flavors of Stuffed Zucchini Flowers, a vegetarian and gluten-free delight that embodies Mediterranean cooking.
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Prep Time 30 minutes
Cook Time 1 hour 30 minutes
Resting Time 30 minutes
Total Time 2 hours 30 minutes
Servings: 4 pieces
Course: Appetizers
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Filling
  • 12 pieces Zucchini Flowers Prefer male flowers for easier stuffing.
  • 4 tablespoons Extra Virgin Olive Oil Can be substituted with any light vegetable oil.
  • 2 tablespoons Fresh Lemon Juice Adjust to taste.
  • 1 cup Long-Grain White Rice Can be swapped with quinoa.
  • 1 medium White Onion Shallots can be used as a substitute.
  • 2 cloves Garlic Use garlic powder if fresh is unavailable.
  • 1 medium Grated Zucchini Any summer squash can be a substitute.
  • 1 medium Tomato Use canned tomatoes as an alternative if fresh aren't available.
Herbs and Seasonings
  • 2 tablespoons Fresh Dill Can substitute with dried herbs.
  • 2 tablespoons Fresh Parsley Use dried herbs if necessary.
  • 2 tablespoons Fresh Spearmint Dried herbs can also work.
  • 1 teaspoon Lemon Zest Microplane works best for zesting.
  • 2 tablespoons Spring Onion Can replace with regular onions.
For Baking
  • 1/2 cup Water or Vegetable Stock Chicken broth can be used for a non-vegetarian option.

Equipment

  • large pan
  • baking dish
  • foil

Method
 

Preparation Steps
  1. Carefully remove the stems from the zucchini flowers without tearing. Soak in cold water for 1–2 minutes, then pat dry.
  2. Preheat your oven to 150°C (300°F).
  3. Heat 4 tablespoons of olive oil in a large pan over medium heat. Sauté the chopped white onion until caramelized, about 10 minutes.
  4. Add spring onion and minced garlic, cooking for an additional 2 minutes. Stir in long-grain rice, sauté for a minute, then mix in grated zucchini and tomato until heated through.
  5. Remove from heat, fold in fresh herbs, lemon zest, and lemon juice, seasoning to taste.
  6. Gently fill each zucchini flower with the rice mixture, securing the ends by twisting.
  7. Drizzle remaining olive oil and lemon juice over the stuffed flowers. Pour ½ cup of water or vegetable stock into the baking dish.
  8. Cover the dish with foil and bake for 1.5 hours. Uncover and bake for another 10 minutes until golden.
  9. Let the stuffed zucchini flowers rest for 30 minutes before serving.

Nutrition

Serving: 1pieceCalories: 180kcalCarbohydrates: 25gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 220mgPotassium: 250mgFiber: 3gSugar: 2gVitamin A: 200IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Serve warm alongside crumbled feta cheese or a dollop of Greek yogurt.

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