Stuffed Eggs with Tuna and Vegetables (Uova Ripiene)
Category: Appetizers
Servings: 6
Ingredients
| Ingredient | Quantity |
|---|---|
| Eggs | 6 |
| Canned Tuna in oil | 50g |
| Zucchini | 45g |
| Red Bell Pepper | 45g |
| Fresh Spring Onion | 10g |
| Garlic | ½ clove |
| Fresh Chili Pepper | 1 |
| Fresh Parsley | 1 bunch |
| Extra Virgin Olive Oil | 2 tablespoons |
| Sea Salt | to taste |
| Black Pepper | to taste |
| Couscous | 25g |
| Water | 50g |
| Extra Virgin Olive Oil (for cooking) | 1 tablespoon |
| Sea Salt (for couscous) | to taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | ~180 kcal |
| Protein | ~10g |
| Carbohydrates | ~10g |
| Fat | ~12g |
| Fiber | ~2g |
| Sodium | ~300mg |
Instructions:
-
Prepare the Couscous:
Begin by placing the couscous in a low, wide bowl. Season with a pinch of sea salt. Pour 50g of water over the couscous, then cover with plastic wrap and set aside to allow the couscous to steam and soften. -
Boil the Eggs:
While the couscous is resting, bring a pot of water to a boil. Gently lower in the eggs and cook for about 9-10 minutes to hard boil them. Once cooked, transfer the eggs to cold water to cool, making them easier to peel. -
Prepare the Vegetables and Tuna Filling:
Dice the red bell pepper and zucchini into small cubes. Mince the garlic and chop the fresh parsley finely. Slice the spring onion thinly. -
Cook the Vegetables:
Heat 2 tablespoons of extra virgin olive oil in a frying pan over medium heat. Add the garlic and the fresh chili pepper (sliced), and sauté until fragrant, about 1 minute. Add the red bell pepper and zucchini, season with salt and pepper, and continue to cook for 7-8 minutes, until the vegetables are tender but still vibrant. -
Combine the Filling:
Once the vegetables are cooked, turn off the heat and add the prepared couscous, drained tuna, fresh parsley, and the egg yolks (set aside earlier). Mix everything together thoroughly until well combined. -
Stuff the Eggs:
Carefully peel the cooled eggs, cut them in half, and remove the yolks. Add the yolks to the vegetable and couscous mixture. Spoon this filling into the egg whites using a small spoon or a piping bag for a more decorative touch. -
Serve:
Arrange the stuffed eggs on a serving platter and garnish with extra fresh parsley or a sprinkle of chili flakes if desired. These stuffed eggs are perfect as an appetizer or a light snack. Enjoy!
Notes:
- For a lighter version, you can use a little less oil or even swap it for a small amount of low-fat yogurt for a creamy texture.
- You can also replace couscous with quinoa or bulgur for a different flavor and texture profile.
