This nourishing dish features tender zucchini boats generously filled with a savory, spiced beef and feta mixture, all baked to perfection and served alongside a vibrant, wholesome Provençal vegetable sauce. It’s a meal designed to fuel your body with protein, healthy fats, and an abundance of vitamins from whole ingredients, perfectly aligning with your focus on sustained energy and muscle support.
- Prep time: 25 minutes
- Cook time: 45-50 minutes
- Servings: 6 servings (half zucchini/serving)
Ingredients
For the Filled Zucchini:
- 3 medium zucchinis
- 1.25 kg ground mixed beef
- 100g feta cheese, diced into small blocks
- 1 tbsp turmeric powder
- 1 tbsp garlic powder
- 1 tsp black pepper
- Optional: 2 tbsp grated cheese (e.g., Parmesan or mozzarella) for on top
For the Provençal Sauce:
- 500g canned peeled tomatoes (diced or crushed)
- 3 bell peppers (different colors), cut into 2x2 cm cubes
- 1 large onion, roughly chopped
- 500g mushrooms, quartered or sliced
- 2 tbsp olive oil
- 2-3 cloves garlic, minced (or 1 tbsp garlic powder)
- 2 tbsp Provençal herbs (e.g., oregano, thyme, rosemary blend)
- 1 dried red chili, whole or finely chopped (optional, for spice)
- ½ cup water or vegetable broth (for simmering)
- Sea salt, to taste
- Cracked black pepper, to taste
Instructions
- Prepare the Zucchini. Preheat your oven to 200°C. Wash the zucchinis and cut them in half lengthwise. Using a spoon, carefully carve out the insides, leaving about a 1.5 cm border around the skin. Chop some of the scooped-out zucchini flesh (about 120g) and set aside.
- Make the Zucchini Filling. In a large bowl, combine the ground mixed beef, the chopped zucchini flesh, diced feta cheese, turmeric, garlic powder, and black pepper. Mix thoroughly with your hands until all ingredients are well incorporated.
- Fill & Bake Zucchini. Over-fill the hollowed-out zucchini halves with the beef mixture, mounding it generously so the zucchini is completely covered. Place the filled zucchinis on a baking sheet. Bake in the preheated oven for 40 minutes. If desired, sprinkle grated cheese on top during the last 10 minutes of baking for a golden crust. To check for doneness, cut into one of the larger zucchini halves; the beef should be cooked through. If not, return to the oven for a few more minutes.
- Start the Provençal Sauce. While the zucchini bakes, heat 2 tbsp olive oil in a large pot or deep skillet over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. Add the cubed bell peppers and mushrooms, and sauté for another 5-7 minutes until they start to soften.
- Simmer the Sauce. Add the minced garlic (or garlic powder), Provençal herbs, and the dried red chili (if using). Stir for 1 minute until fragrant. Pour in the canned peeled tomatoes. Bring to a gentle simmer, then reduce heat to low, cover, and let the sauce simmer for at least 20-25 minutes, or until the vegetables are tender and the flavors have melded. Season with sea salt and black pepper to taste.
- Serve. Serve the hot, filled zucchini halves generously topped or accompanied by the rich Provençal sauce.
Chef’s Tips & Variations
- Spice Level: For a spicier kick in the Provençal sauce, finely chop the dried red chili instead of leaving it whole, or add a pinch of red pepper flakes.
- Herb Freshness: While dried Provençal herbs work well, using fresh oregano, thyme, and rosemary (about 1 tablespoon each, chopped) will elevate the sauce's aroma and flavor.
- Vegetable Variety: Feel free to add other vegetables to the Provençal sauce, such as chopped carrots, celery, or eggplant, to boost nutrient content.
- Cheese Topping: For a richer finish on the zucchini, use a blend of Gruyère and Parmesan cheese for sprinkling during the last phase of baking.
- Batch Cooking: This recipe scales well! Prepare extra filled zucchinis and freeze them unbaked for a convenient future meal. Just thaw and bake as directed.
Nutrient Values (per serving):
- Calories: 500
- Protein: 53g (this seems a bit too high)
- Total Fat: 27g
- Saturated Fat: 11g
- Total Carbohydrates: 17g
- Dietary Fiber: 5g
- Sugars: 8g