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Recipe Category / Vegetables

Vegan stuffed zucchini with trahana

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

  • Place a frying pan over high heat and add 2 tablespoons olive oil.
  • Finely chop the onion, the garlic, and add them to the frying pan. Sauté for 1-2 minutes to caramelize.
  • Chop off the tops of the zucchini and, with a spoon, carefully remove the flesh. Make sure to not crack the zucchini.
  • Add the zucchini in a baking pan and drizzle with 2 tablespoons olive oil. Season with salt and pepper, and cover with their tops.
  • Spread a towel into a bowl, add half of the zucchini flesh, and drain it very well to remove the moisture. Then, finely chop it.
  • Add the zucchini flesh to the frying pan, add salt, pepper, sugar, and deglaze the pan with the wine.
  • Add the canned tomatoes, mix, and boil for 1-2 minutes.
  • Remove from the heat and add the trahana, the oregano and mint finely chopped, the vegan cheese, and mix.
  • Stuff the ¾ of the zucchini as the trahana will rise during baking. Cover with the lid and set aside.
  • In a bowl add the tomato paste, the water, 1 tablespoon olive oil, mix, and add them to the baking pan.
  • Cover with aluminum foil and bake for 1 hour. Uncover and bake for 30 more minutes.
  • Serve with olive oil, mint, and pepper.
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Nutritional
Chart

Nutrition information per portion

171
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.2
Total Fat (g)
9 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.7
Saturated Fat (g)
4 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

20.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

5.5
Sugars (g)
6 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

6.7
Protein (g)
13 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.4
Fibre (g)
14 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.73
Sodium (g)
12 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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