Stuffed zucchini with yogurt sauce
This vibrant vegetarian dish features tender zucchini halves stuffed with a hearty mixture of red lentils and nutty bulgur wheat. The filling is sautéed with aromatic onions, garlic, and fresh parsley, creating a satisfying texture contrast against the soft vegetable shells. The star of the show, however, is the warm yogurt sauce—a creamy, tangy blend thickened with cornstarch that adds a luxurious richness without being heavy. It’s a perfect balance of earthy grains, fresh herbs, and cool dairy. Ideal for a light summer dinner or a sophisticated side dish, this recipe brings the warmth of Eastern cuisine to your table. It’s simple enough for weeknights yet elegant enough for guests.
Description
This vibrant vegetarian dish features tender zucchini halves stuffed with a hearty mixture of red lentils and nutty bulgur wheat. The filling is sautéed with aromatic onions, garlic, and fresh parsley, creating a satisfying texture contrast against the soft vegetable shells. The star of the show, however, is the warm yogurt sauce—a creamy, tangy blend thickened with cornstarch that adds a luxurious richness without being heavy. It’s a perfect balance of earthy grains, fresh herbs, and cool dairy. Ideal for a light summer dinner or a sophisticated side dish, this recipe brings the warmth of Eastern cuisine to your table. It’s simple enough for weeknights yet elegant enough for guests.
Ingredients
- 4 medium zucchini
- 1/4 cup red lentils
- 1/2 cup bulgur
- 3 tbsp olive oil
- 1 onion, chopped
- 1/2 tomato, minced
- 1 clove garlic, mashed
- 1 tsp salt
- 4 tsp lemon juice
- 1/4 cup fresh parsley, chopped
- 2 tsp cornstarch
- 2-1/2 cups plain yogurt
- 1 clove garlic, mashed
- salt and pepper to taste
Directions
- 1 Wash zucchini well. Do not trim ends. Cut each zucchini in half lengthwise. Scoop out all seeded portion of zucchini flesh, leaving a thin shell. Sprinkle a tiny amount of salt into each shell and set aside.
- 2
Wash and drain lentils. Simmer them in 2 cups water for 2 minutes, then let sit, covered, for 45 minutes.- 3
In a separate bowl, cover bulgur with 3 cups water and let sit for 1 hour.- 4
When lentils have sat for 45 minutes, bring to a simmer again. Lower heat and simmer for about 10 minutes or until tender. Drain and put in a mixing bowl. Drain bulgur and squeeze out as much liquid as possible.- 5
Add the drained bulgur to the bowl with the lentils.- 6
Heat olive oil in a skillet over medium heat. Sauté onion for 2 minutes. Add tomato, sauté for another 2 minutes. Mix this sautéed mixture into the lentil and bulgur bowl.- 7
Add the mashed garlic, salt, lemon juice, and parsley to the stuffing mixture and mix well.- 8
Arrange a steamer by setting a colander on top of a large pot with an inch or so of water. Bring water to a boil.- 9
Stuff zucchini shells with the lentil-bulgur mixture. Place stuffed zucchini in the colander and cover. Steam for 10-15 minutes until zucchini shells are just tender.- 10
For the sauce: Mix cornstarch and 1 tablespoon water in a bowl. Add the yogurt and whisk until creamy.- 11
Pour yogurt mixture into a heavy saucepan and bring to a simmer over medium-low heat, stirring constantly. When yogurt begins to bubble, lower heat and cook for 5 minutes, stirring gently.- 12
Add the remaining mashed garlic and salt/pepper to the sauce and mix well.- 13
Put cooked stuffed zucchini on plates and top generously with the warm yogurt sauce.NoteStorage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven.
Substitutions: You can substitute bulgur with quinoa or couscous for a gluten-free option. Greek yogurt works well as a substitute for plain yogurt.
Variations: Add a pinch of cumin or coriander to the stuffing for extra warmth. Garnish with fresh mint or cilantro.
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