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Greek Stuffed Zucchini Stew is a comforting dish perfect for spring and summer. The zucchinis are stuffed with a flavorful ground beef mixture, then simmered in a light yet creamy egg-lemon sauce. This dish has a refreshing taste due to the lemon and dill, making it a perfect meal to enjoy on warm evenings.

Full Recipe:

Ingredients:

For the Stuffed Zucchinis:

14 medium-sized light green zucchinis
600 grams (1 lb 5 oz) lean ground beef
1 spring onion, minced
½ small red onion, minced
1 tablespoon chopped parsley
1 tablespoon chopped dill
3 tablespoons olive oil
2.5 tablespoons medium-grain rice

For the Egg & Lemon Sauce:

6 tablespoons olive oil
4 tablespoons flour
2 large eggs
1 large lemon, juiced and zested

Directions:

Cut off the tops and bottoms of the zucchinis, then cut them into 2.5-inch (7 cm) pieces. Use an apple corer to remove the insides, leaving a 0.4-inch (1 cm) thick outer layer.
In a bowl, mix together ground beef, red onion, spring onion, parsley, dill, rice, and olive oil. Season with kosher salt and freshly ground pepper. Knead the mixture for 2 minutes.
Stuff the zucchinis with the ground beef mixture, pressing the filling tightly into each zucchini. Arrange the stuffed zucchinis in a cooking pot, tightly packed.
Add enough water to cover the zucchinis and bring to a boil over medium-high heat. Skim off any foam that forms on the surface, then reduce heat to medium-low and simmer covered for about 1 hour.
For the sauce, whisk together olive oil and flour in a small saucepan over high heat for 2 minutes. Gradually add water from the zucchini pot, whisking continuously until about ⅔ of the water is incorporated.
In a mixing bowl, whisk the eggs until slightly foamy. Slowly pour in the hot sauce, a spoonful at a time, while whisking constantly. Add lemon juice and zest, then pour the mixture back into the pot with the zucchinis.
Shake the pot gently to spread the sauce evenly. Turn the heat to low and cook for another 2-3 minutes.
Let the dish stand for 30 minutes before serving. Garnish with fresh dill, freshly ground pepper, and extra lemon drops if desired.

Nutrients:

Calories: 595 kcal per serving
Carbohydrates: 17g
Protein: 37g
Fat: 42g
Saturated Fat: 9g
Cholesterol: 186mg
Sodium: 138mg
Potassium: 611mg
Fiber: 2g
Sugar: 1g
Vitamin A: 249 IU
Vitamin C: 17mg
Calcium: 38mg
Iron: 5mg

The Origins of Greek Stuffed Zucchini Dishes

Stuffed zucchini dishes are a staple in Mediterranean and Middle Eastern cuisines, with each region putting its unique spin on the dish. Greek cuisine, in particular, has a long history of stuffing vegetables, such as grape leaves (dolma) and tomatoes, with flavorful fillings like rice, herbs, and meat. The combination of tender vegetables with savory fillings is a beloved concept that’s been passed down through generations.

Greek Stuffed Zucchini Stew, known locally as Kolokithokeftedes or Briam in some variations, is a traditional Greek dish, though regional differences might appear depending on local ingredients. The addition of a creamy egg-lemon sauce, known as avgolemono, elevates the dish, giving it an extra layer of flavor and richness. This dish is commonly enjoyed during spring and summer when zucchinis are in season, but its popularity endures year-round, especially for festive occasions or family gatherings.

Why Choose Greek Stuffed Zucchini Stew?

There are several compelling reasons why Greek Stuffed Zucchini Stew is a fantastic meal choice. Here are some of the highlights:

Light Yet Hearty: Despite being a stew, this dish is surprisingly light, thanks to the tender zucchinis and the fresh flavors of lemon and herbs. The ground beef and rice filling, along with the creamy egg-lemon sauce, provide just the right balance of richness without feeling heavy.
Nutrient-Rich: Zucchinis are a low-calorie vegetable, and when paired with lean ground beef and rice, they create a balanced meal rich in protein, vitamins, and minerals. The egg-lemon sauce adds a comforting element while also bringing in healthy fats. With its high protein content and moderate fat levels, the dish is both filling and nutritious.
Simple Yet Flavorful: With a handful of fresh ingredients, Greek Stuffed Zucchini Stew is easy to prepare but delivers a deep, complex flavor. The mixture of herbs, lemon, and tender ground beef provides an incredibly satisfying meal that feels both comforting and refreshing.
Versatile: The dish is easy to customize. While this recipe uses lean ground beef, you can easily substitute it with ground lamb, turkey, or even a vegetarian filling such as lentils or quinoa for a plant-based version. The flavors can be adjusted to suit your taste by adding more herbs or spices, depending on your preferences.
Great for Special Occasions: While this dish is easy to prepare, it is impressive enough to serve for special occasions, such as family gatherings or dinner parties. The bright, zesty sauce, combined with the savory stuffing, makes this dish both elegant and satisfying.

Flavor Profile and Texture of Greek Stuffed Zucchini Stew

Greek Stuffed Zucchini Stew offers a beautiful contrast of textures and flavors. The zucchinis, when cooked, are tender and slightly crisp, providing a delicate base that complements the rich filling inside. The ground beef mixture, which includes onions, rice, and herbs, is savory and juicy, with the rice adding a bit of bite and texture to the filling.

The egg-lemon sauce is the highlight of the dish. It has a silky, creamy consistency, thanks to the olive oil and flour base, and it’s brightened with the addition of lemon juice and zest. The lemon brings a refreshing, tangy element that balances the richness of the ground beef and rice filling, while the dill adds a subtle herbal note that ties everything together.

The combination of the tender zucchinis, flavorful beef filling, and velvety sauce creates a satisfying dish that is both comforting and vibrant. The overall experience is light, refreshing, and indulgent in equal measure, making it a perfect meal for any time of year but especially enjoyable on warm, sunny days.

Nutritional Benefits of Greek Stuffed Zucchini Stew

Greek Stuffed Zucchini Stew offers a variety of nutritional benefits, making it a wholesome choice for any meal. Here’s a breakdown of its key nutrients:

Protein: The ground beef provides a significant amount of protein, which is essential for muscle repair and growth. The rice adds some additional protein, making the dish filling and satisfying.
Healthy Fats: The olive oil used in both the stuffing and the sauce provides heart-healthy fats, contributing to the creamy texture of the dish while offering essential fatty acids.
Vitamins and Minerals: Zucchinis are a great source of vitamin C and potassium, both of which help support immune function and cardiovascular health. The addition of lemon juice and zest boosts the vitamin C content even further. Dill, parsley, and onions contribute additional vitamins and antioxidants, supporting overall health.
Fiber: Zucchinis and rice contribute a small but important amount of fiber to the dish, which helps to support digestive health and keeps you feeling satisfied longer.
Low in Carbohydrates: This dish is relatively low in carbohydrates, especially compared to other stews, making it a great option for those following a lower-carb or ketogenic diet.

How to Make the Perfect Greek Stuffed Zucchini Stew

For the best results, follow these steps carefully to ensure your Greek Stuffed Zucchini Stew turns out perfectly:

Choose Fresh Zucchinis: The zucchinis should be tender but firm, with no soft spots or blemishes. Light green zucchinis are the ideal choice, as they have a mild flavor that complements the other ingredients.
Stuff the Zucchinis Tightly: Make sure to pack the beef mixture tightly into the zucchinis. This ensures that the filling stays intact during cooking and that the flavors meld together beautifully.
Simmer Slowly: The key to achieving tender zucchinis and a flavorful stew is slow cooking. Allow the zucchinis to simmer gently over medium-low heat for an hour, which allows the beef filling to cook thoroughly and the flavors to develop.
Make the Egg-Lemon Sauce Carefully: When preparing the egg-lemon sauce, be sure to whisk the hot liquid into the beaten eggs slowly to avoid curdling. The sauce should be creamy and silky, providing the perfect finishing touch to the dish.
Rest Before Serving: Let the dish rest for 30 minutes before serving. This allows the flavors to fully develop and ensures that the sauce sets and thickens slightly, making for a richer, more cohesive dish.

Conclusion

Greek Stuffed Zucchini Stew is the perfect dish to enjoy during the warmer months, offering a light, refreshing, and satisfying meal. With its tender zucchinis stuffed with a savory ground beef mixture and bathed in a creamy, lemony sauce, it combines the best of Greek flavors and Mediterranean ingredients. The bright, zesty lemon and fragrant dill give the dish a fresh and vibrant quality that makes it an ideal choice for any occasion, whether a casual family dinner or a special gathering.

Not only is it delicious, but Greek Stuffed Zucchini Stew is also a wholesome and nutritious meal, providing a great balance of protein, healthy fats, and vitamins. Its versatility allows for various substitutions, making it adaptable to different dietary preferences. If you’re looking for a comforting yet light dish to enjoy during the spring and summer, this recipe is sure to become a favorite in your kitchen.

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