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Zucchini Boats Stuffed with Herbed Buckwheat Pilaf KOTU BHAR – vegetarian recipe
Stav Kogan

Zucchini Boats Stuffed with Herbed Buckwheat Pilaf KOTU BHARA LOUKI

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Servings: 4 servings
Calories: 175
Ingredients Method Nutrition

Ingredients
  

  • 4.0 units Large zucchini (8.5 inches / 21.5 cm) or 8.0 units small zucchini (6 inches / 15 cm) — approximately 32.0 oz (907g) total.
  • 4.0 tbsp (60ml) Unsalted butter or olive oil — approximately 2.0 oz (56g).
  • 1.0–2.0 units Fresh green chilies, seeded and minced — approximately 0.4 oz (10g).
  • 0.67 cups (105g / 3.7 oz) Kasha (buckwheat or quinoa) — approximately 3.7 oz. (104.9 g)
  • 2.0 tbsp (30ml) Fresh coriander (cilantro) or dill, chopped — approximately 0.3 oz (10g).
  • 1.33 cups (320ml) Boiling vegetable stock or water — approximately 10.8 oz. (306 g)
  • 0.13 tsp (0.5ml) Freshly ground pepper or cayenne pepper — approximately 0.02 oz (0.5g).
  • 6.0–8.0 threads High-quality saffron threads.
  • 1.0 tsp (5ml) Salt — approximately 0.17 oz (5g).
  • 0.5 cups (120ml) Sour cream or calorie-reduced cream cheese — approximately 4.2 oz (120g).
  • 0.25 cups (30g) Sliced almonds — approximately 1.0 oz.
  • 0.1 tsp (0.5 ml) Paprika or cayenne pepper for garnishing.
  • Master the Moisture: Zucchini is over 90% water. If you skip the step of salting the shells and squeezing the pulp in a tea towel, your boats will turn into a soggy mess. Don't be afraid to give that towel a real workout!
  • Toast Your Kasha: When you add the buckwheat to the pan with the butter and chilies, let it toast until it smells nutty and looks a shade darker. This sear seals the grain and prevents it from turning into mush during the simmering process.
  • Size Matters for Even Baking: Try to select zucchini that are similar in girth and length. If one is a whale and the others are minnows, the smaller ones will overcook and collapse before the large one is fork-tender.
  • The Saffron Bloom: For a more vibrant color and deeper aroma, crush your saffron threads into a tablespoon of warm stock and let it sit for 5 minutes before adding it to the pot. This blooming technique releases the oils that provide that signature golden hue.

Method
 

  1. Cut each zucchini in half lengthwise, then cut 0. 33 inch (1 cm) deep around the inside edge of each half, leaving a 0. 25-inch (6 mm) shell.
  2. Using a spoon, scoop out the loosened pulp, scraping and sculpting to leave an even 0. 25-inch (6 mm) shell, then coarsely chop the pulp and squeeze it in a clean tea towel to extract all moisture.
  3. Sprinkle the inside of the zucchini shells with salt and place them upside down on paper towels to drain while you prepare the filling.
  4. Heat 3. 0 tablespoons (45 ml / 1.5 fl oz) of the butter or oil in a 2. 1-quart (2-liter) pan over moderate heat.
  5. Add the dry zucchini pulp and minced green chilies and fry until the mixture is softened and completely dry.
  6. Add the kasha to the pan and continue to fry for 2. 0–3. 0 minutes until the grains are toasted and fragrant.
  7. Add the chopped herbs, boiling vegetable stock or water, pepper, saffron, and salt to the mixture.
  8. When the liquid begins to boil, cover tightly, reduce the heat to very low, and cook for 25. 0–30. 0 minutes.
  9. Remove the pan from the heat, fluff the grains with a fork, and gently fold in the 0. 5 cups (120ml) of sour cream or cream cheese.
  10. Dry the inside of each zucchini shell with paper towels, then spoon the buckwheat stuffing into each half, distributing it evenly.
  11. Warm the remaining 1. 0 tablespoon (15 ml / 0.5 fl oz) of butter or oil and brush it over the top of each stuffed half.
  12. Sprinkle the boats with sliced almonds and a touch of paprika, then place them in a single layer on a rack inside a baking dish.
  13. Pour water into the bottom of the dish until it is 0. 25 inch (6 mm) deep to keep the zucchini moist while baking.
  14. Bake in a preheated 350°F (180°C) oven for 20. 0–25. 0 minutes until the zucchini shells are fork-tender.

Nutrition

Calories: 175kcalCarbohydrates: 18.2gProtein: 4.8gFat: 10.5g

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