Tofu Stuffed Zucchini Recipe π₯
Overview:
Tofu Stuffed Zucchini is a delightful dish that combines the freshness of zucchini with the savory goodness of tofu and vegetables. This recipe, crafted with care, promises a burst of flavors in every bite, making it perfect for a satisfying lunch or a wholesome snack. With its blend of nutritious ingredients and easy-to-follow steps, it’s sure to become a favorite in your recipe collection.
- Preparation Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour
- Servings: 8
- Calories per Serving: 145.2 kcal
- Rating: βββββ (2 reviews)
Ingredients:
- 4 zucchinis
- 1 onion
- 2 tomatoes
- 2 tablespoons flour
- 2 blocks tofu
- 8 cloves garlic
- 2 teaspoons salt
- Pepper to taste
- Mozzarella cheese (for topping)
Instructions:
-
Parboil the Zucchini:
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- Gently add the zucchinis and parboil for approximately 10 minutes until slightly tender.
- Remove from the pot and allow them to cool.
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Prepare the Zucchini:
- Cut the parboiled zucchinis in half lengthwise.
- Trim the bottoms to ensure they lie flat on the baking sheet.
- Scoop out the insides of the zucchinis and lightly salt them. Set aside.
-
Prepare the Filling:
- Chop the zucchini pulp, onion, and tomatoes finely. Set aside.
- In a 1-quart saucepan, heat 1 tablespoon of oil over medium heat.
- Add flour and cook, stirring continuously, for about 5 minutes until it forms a roux.
- Crumble the tofu into the saucepan and continue cooking, stirring until the mixture thickens into a sauce-like consistency.
-
Preheat the Oven:
- Preheat your oven to 350Β°F (175Β°C) to ensure it’s ready for baking.
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SautΓ© the Vegetables:
- In a skillet, heat another tablespoon of oil over medium heat.
- SautΓ© the chopped zucchini, onion, and garlic until they are tender and fragrant.
- Remove the skillet from the heat and stir in the chopped tomatoes.
- Season the mixture with salt and pepper to taste.
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Assemble the Stuffed Zucchinis:
- Combine the tofu sauce with the sautΓ©ed vegetables, mixing until well incorporated.
- Stuff each zucchini half with the tofu and vegetable mixture, ensuring they are generously filled.
- Top each stuffed zucchini with a generous amount of mozzarella cheese, allowing it to melt and create a delicious golden crust during baking.
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Bake to Perfection:
- Place the stuffed zucchinis on a greased baking sheet, arranging them evenly.
- Bake in the preheated oven for 20-30 minutes, or until the cheese is melted and bubbly, and the zucchinis are tender.
- Once baked, remove from the oven and let them cool slightly before serving.
Serving Suggestions:
Tofu Stuffed Zucchini pairs perfectly with a crisp green salad or a side of roasted vegetables. Serve them warm, garnished with fresh herbs like parsley or basil for an extra pop of flavor. This dish is not only delicious but also nutritious, making it an ideal choice for a light lunch or a wholesome snack any time of the day.
Nutritional Information (per serving):
- Calories: 145.2 kcal
- Fat: 9.6g
- Saturated Fat: 3.5g
- Cholesterol: 16.8mg
- Sodium: 145.7mg
- Carbohydrates: 7.8g
- Fiber: 1.6g
- Sugar: 4.1g
- Protein: 8.4g
Tags:
Soy/Tofu, Beans, Vegetable, Low Cholesterol, Kosher, < 60 Mins, Oven
Enjoy creating this Tofu Stuffed Zucchini recipe and share the love of good food with your friends and family! π
