Zucchini filled with beans has substance
Feast on summer vegetables by firing up the grill for Grilled Bean-Filled Zucchini.
There's substance here, in the chickpea or red bean filling, and there's savory relish in seasonings that include pepper, onion, garlic and Parmesan cheese. The fat content is still below 7 grams for all the recipe's full flavor.
The grilled zucchini may be served as a main dish for a light lunch with crusty bread and fruit, or as a side dish -- perhaps part of a buffet or cookout.
Grilled Bean-Filled Zucchini
Preparation time: 15 to 20 minutes.
Grilling: 10 to 15 minutes.
4 large zucchini (about 8 ounces each), cut lengthwise into halves
1 cup chopped red bell pepper
1 cup chopped onion
2 teaspoons minced garlic
1 tablespoon olive oil
1 medium tomato, seeded, chopped
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
15-ounce can chickpeas (see note) or 1 1/2 cups cooked, dry-packaged chickpeas, rinsed, drained and coarsely mashed
1/4 cup grated Parmesan cheese
Hollow out zucchini with a sharp knife, leaving 1/4-inch shells; reserve shells. Chop zucchini flesh that has been cut out.
In a large skillet, saute chopped zucchini, bell pepper, onion and garlic in oil until crisp-tender, about 8 minutes. Add tomato and basil and saute until tomato is wilted and mixture is fairly dry, about 5 minutes. Add chickpeas to side of skillet; coarsely mash about half of them. Mix chickpeas and 2 tablespoons cheese into zucchini mixture.
Spoon mixture into reserved zucchini shells; sprinkle with remaining 2 tablespoons cheese. Grill, covered, over medium-hot coals until zucchini shells are crisp-tender when pierced with a sharp knife, 10 to 15 minutes.
Makes 4 main-dish servings or 8 side-dish servings.
Note: you may substitute any canned or dry-packaged beans for the chickpeas.
Nutrition information per main-dish serving: 240 cal., 11 g pro., 7 g fat, 4 mg chol., 37 g carbo., 9 g fiber, 327 mg sodium.
Recipe from the Bean Education & Awareness Network.