Italian Stuffed Zucchini with Turkey Sausage

Ingredients

• 5–6 mediumzucchini
• 45 ml (3 tablespoons)avocado oil
• 75 g (½ cup), choppedonion
• 3 cloves, mincedgarlic
• 35 g (½ cup), choppedmushrooms
• 30 ml (2 tablespoons)chicken broth or water
• 454 g (1 pound)organic ground turkey
• 2, diced, or 400 g (14 oz) canned diced tomatoes, drainedtomatoes
• 2 sprigs, leaves removedfresh thyme
• 5 ml (1 teaspoon), choppedfresh rosemary
• 20 g (⅓ cup)nutritional yeast
• 1, lightly beatenegg
• 5 ml (1 teaspoon)sea salt
• 2.5 ml (½ teaspoon)black pepper
• 3 tablespoons, choppedfresh basil

Instructions

1. 1

   Preheat the oven

   Heat the oven to 190°C (375°F).

2. 2

   Prepare the zucchini

   Halve the zucchini lengthways. Use a spoon to scoop out the centres, leaving shells about 6 mm (¼ inch) thick. Keep the scooped-out flesh.

3. 3

   Cook the vegetables

   Warm 30 ml (2 tablespoons) of the avocado oil in a large frying pan over medium-high heat. Add the onion, garlic, mushrooms and reserved zucchini flesh. Cook, stirring often, for 6–8 minutes, until the onion and mushrooms are soft and the pan juices have evaporated. Transfer the mixture to a bowl.

4. 4

   Brown the turkey

   Add the remaining 15 ml (1 tablespoon) of avocado oil to the same pan and heat it until hot but not smoking. Add the ground turkey and cook, stirring occasionally, until cooked through with crisp, browned edges.

5. 5

   Deglaze the pan

   Return the vegetable mixture to the pan. Pour in the broth or water and scrape the browned bits from the bottom. Take the pan off the heat and leave it to cool for a couple of minutes.

6. 6

   Mix the filling

   Add the tomatoes, thyme, rosemary, nutritional yeast, egg, salt and pepper to the turkey mixture. Stir until combined.

7. 7

   Fill the shells

   Arrange the zucchini shells in a baking dish measuring 23 × 33 cm (9 × 13 inches) or larger. Spoon in the turkey mixture, pressing it into the shells to fit as much as possible.

8. 8

   Bake until tender

   Bake for 40 minutes, until golden brown and the zucchini is tender. If the turkey starts browning too quickly, loosely cover the dish with aluminium foil.

9. 9

   Add the basil

   Take the dish out of the oven, scatter the chopped basil over the top and serve hot.

What are stuffed zucchini?

Stuffed zucchini are hollowed-out halves filled with a savoury mixture and baked until the shells soften. This is a Mediterranean-style way of cooking vegetables, with many regional versions using meat, herbs, grains or cheese.

Here, ground turkey makes a hearty filling, while tomatoes and herbs keep it fresh-tasting. Nutritional yeast adds a savoury, cheese-like note without adding dairy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 25g protein, 15g carbs, 16g fat.

The zucchini and tomatoes provide most of the carbohydrates, while avocado oil contributes much of the fat. Turkey and egg supply most of the protein. For a balanced plate, serve one portion with a generous salad or another non-starchy vegetable.

Choosing and preparing the zucchini

Even-sized zucchini: choose medium ones that will sit neatly in the baking dish and cook at a similar rate.

Scoop carefully: leave a sturdy shell so it can hold the filling. Save the flesh rather than discarding it; it goes into the pan with the other vegetables.

Build flavour in the pan

Cook off the moisture: the mushrooms and zucchini release liquid as they soften. Keep cooking until the pan is mostly dry so the filling does not become watery.

Brown the turkey: a hot pan helps develop crisp edges and deeper savoury flavour. Avoid heating the oil until it smokes.

Mix the filling safely

Cool briefly: let the pan mixture stand for a couple of minutes before adding the egg. This gives it a chance to lose some heat before the egg is stirred through.

Combine thoroughly: distribute the tomatoes, herbs, nutritional yeast, egg and seasoning evenly so each zucchini half gets a balanced portion.

Bake for the right texture

Tender shells: the zucchini is ready when a knife passes into it easily, while the halves still hold their shape.

Golden top: check the filling as it bakes. If it browns too fast before the zucchini is tender, tent the dish with foil as directed.

Timing and serving

Make room: use a dish large enough to arrange the shells without stacking them, so they bake evenly. The stated baking time is 40 minutes.

Serve with: pair the stuffed zucchini with a green salad or another simple vegetable side. Add the basil just before serving for a fresh herbal finish.

Recipe notes & tips

• Choose zucchini of similar size so the shells finish baking at roughly the same time.
• Cook the vegetable mixture until its released liquid has evaporated before combining it with the turkey.
• Keep the turkey in contact with the hot pan between stirs to encourage browned edges.
• Press the filling gently into the shells to make full use of the scooped-out space.
• Use foil if the filling is colouring faster than the zucchini is becoming tender.
• Scatter the basil over the dish just before serving.

Variations

• Use dried herbs: substitute dried thyme and rosemary if fresh herbs are unavailable, using smaller amounts.
• Change the mince: use ground chicken in place of turkey and brown it thoroughly.
• Add chilli: stir chilli flakes into the filling for a little heat.
• Swap the mushrooms: use finely chopped red pepper for a different vegetable flavour.
• Use fresh tomatoes: dice ripe tomatoes and drain away excess liquid before mixing them into the filling.

Common mistakes to avoid

• Scooping too deeply: leave a roughly 6 mm shell so the zucchini can support the filling.
• Leaving the vegetables wet: keep cooking until the pan juices have evaporated to help prevent a loose filling.
• Using a smoking-hot pan: heat the oil until hot but not smoking before adding the turkey.
• Adding egg to a very hot mixture: let the pan cool for a couple of minutes first.
• Overfilling without pressing: pack the mixture gently into each shell so it stays in place.
• Ignoring fast browning: tent the dish with foil if the top colours before the zucchini is tender.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in an oven at 180°C until hot throughout, or microwave individual portions until steaming.

Frequently asked questions