This Stuffed Zucchini Flower Recipe Is Mediterranean Diet Approved

A wholesome home-cooked meal.

stuffed zucchini flowers
Image supplied

Feel like your entire news feed is enjoying a European summer and all the delicious food that comes with it? Why not bring the Mediterranean to you—wherever you are in the world—with these rice stuffed zucchini flowers straight from the pages of this delicious new cookbook, Mediterranean Lifestyle Cooking by Mary Valle.
Highlighting some of the best dishes to come out of Greece, Italy, France and beyond, this book also includes helpful hints for stocking your pantry and selecting fresh, seasonal produce all year around. Not only is the recipe free from dairy and gluten, it uses only wholesome, healthy ingredients you’re sure to love. Now, who’s ready for dinner?


zucchini flowers
Serves 4 to 6
16–20 zucchini (courgette) flowers
1 onion, finely chopped
200 g (7 oz) rice
2 ripe tomatoes
grated parsley, finely chopped, to taste
dill, finely chopped, to taste
pinch of dried oregano
60 ml (2fl oz) olive oil salt, to taste
freshly ground pepper
Preheat the oven to 180°C (350°F). Prepare the zucchini flowers, rinsing and carefully removing the stamen. In a frying pan heat the olive oil and sauté the onion until soft. Add the rice and mix well, coating the rice with the olive oil and about 120 ml (4 fl oz) of water. Add the tomatoes, herbs and season to taste. Simmer for 3–4 minutes and allow it to cool for a bit.
Place a spoonful of the mixture carefully into each zucchini flower and fold tops over. Arrange in a baking dish. When all finished drizzle a little extra olive oil over and pour 120 ml (4 fl oz) of water into the baking dish.
Bake for about 20–30 minutes or until cooked. You may need to add more water to the baking dish if it is looking too dry. Serve warm or at room temperature
zucchini flowers
Mediterranean Lifestyle Cooking, New Holland Publishers RRP $35.00 available from all good book retailers or online

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