Brungiel Milmi - from Malta

A Maltese Summer Delight

When it comes to Mediterranean cuisine, every dish carries the essence of sun-drenched landscapes, crystal-clear seas, and vibrant flavors. Stuffed zucchini, a beloved dish in Malta, encapsulates these elements perfectly. This traditional recipe not only brings a taste of never-ending summer to your table but is also a celebration of fresh, wholesome ingredients that have been staples in Maltese kitchens for generations.

A Culinary Connection to Malta

Malta, an archipelago in the heart of the Mediterranean, boasts a rich culinary heritage influenced by Italian, North African, and Middle Eastern cuisines. Stuffed zucchini, or Qarabali Mimli in Maltese, is a versatile dish that can be served as a main course or a side. Its simplicity, combined with bold flavors, makes it a favorite among locals and visitors alike.

In this plant-based twist on the classic recipe, we preserve the essence of the dish while catering to modern dietary preferences. Let’s dive into the recipe!

Ingredients for 4 servings:

• 2 courgettes (zucchini): Choose medium-sized ones for easy filling and even cooking.

• 3 ripe tomatoes: Their juiciness adds a rich base to the filling.

• 3 tbsp capers: Bring a tangy burst of flavor that cuts through the sweetness of the vegetables.

• 3 tbsp green olives & 3 tbsp black olives: For a balance of bitterness and saltiness.

• 1 onion & 2 garlic cloves: The aromatic backbone of the dish.

• 5 tbsp oat flakes: Adds texture and binds the filling, a healthy alternative to breadcrumbs.

• ½ tsp hot pepper: A hint of spice to elevate the flavors.

• 1 tsp oregano: Classic Mediterranean herb that ties the flavors together.

• A splash of plant-based milk: Keeps the filling moist and creamy.

• Extra virgin olive oil: For sautéing and baking.

• Salt & pepper: To taste.

Directions

Prepare the Courgettes: Begin by washing the zucchini thoroughly. Cut them in half lengthwise and, using a spoon, carefully scoop out the flesh to create a hollow center. Set the flesh aside; this will become part of the filling. Lightly salt the insides of the zucchini to draw out excess moisture and enhance their flavor.

Create the Filling: Heat a drizzle of extra virgin olive oil in a large pan over medium heat. Add finely chopped onion, garlic, and hot pepper, sautéing until fragrant and golden. Stir in the reserved zucchini flesh, chopped capers, and halved olives. Next, dice the tomatoes and toss them into the mix. Cook the filling for about 10 minutes, stirring occasionally. If the mixture becomes too dry, add a splash of water. Remove from heat, then stir in oat flakes, oregano, and plant-based milk. Adjust seasoning with salt and pepper.

Assemble the Dish: Preheat your oven to 190°C (375°F). Place the zucchini halves in a lightly oiled baking dish. Generously fill each hollow with the prepared mixture, pressing it down gently to ensure it stays in place during baking.

Bake to Perfection: Drizzle the stuffed zucchini with a bit more olive oil and bake in the oven for 35 minutes, or until the zucchini shells are tender and the filling has a golden crust.

Serve and Enjoy: Let the stuffed zucchini cool slightly before serving. Pair them with a crisp green salad, a slice of crusty bread, or a side of roasted potatoes for a complete meal.

Curiosities About Stuffed Zucchini

Sustainability in Action: Traditionally, Maltese households waste nothing. The use of zucchini flesh in the filling highlights a no-waste approach, a hallmark of Mediterranean cooking. Zucchini thrives in the Maltese summer, making this dish a seasonal favorite that celebrates the harvest.

A Dish with History: Similar stuffed vegetable recipes are found throughout the Mediterranean, from Greek Gemista to Italian Zucchine Ripiene, reflecting shared culinary traditions.