Thinly sliced zucchini wrapped around a light filling of fresh cheese and herbs—simple, colorful, and full of flavor.
Preparation Time
- Prep: 15 minutes
- Cook (optional, for grilling): 5 minutes
- Total: 15–20 minutes
- Servings: 2 (about 6–8 rolls)
Ingredients
- 1 medium zucchini, thinly sliced lengthwise
- ½ cup fresh ricotta, cottage cheese, or soft goat cheese
- 1 tbsp finely chopped fresh basil or chives
- 1 tsp lemon zest
- Sea salt and black pepper to taste
- Optional: drizzle of extra-virgin olive oil or sprinkle of toasted sesame seeds
Instructions
- Prepare the zucchini:
- Use a mandoline or vegetable peeler to slice zucchini lengthwise into thin ribbons.
- Optional: grill the slices for 1–2 minutes per side for flexibility and extra flavor.
- Mix the filling:
- In a small bowl, combine the cheese, chopped herbs, lemon zest, salt, and pepper.
- Assemble the rolls:
- Place a teaspoon of the cheese mixture at one end of each zucchini slice.
- Roll tightly and set seam-side down on a plate.
- Drizzle lightly with olive oil or top with seeds if using.
- Serve immediately or chill for 10 minutes for firmer texture.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~140 kcal |
| Carbohydrates | ~6 g |
| Protein | ~9 g |
| Fat | ~9 g |
| Fiber | ~1.5 g |
| Calcium | ~15% DV |
| Vitamin C | ~20% DV |
| Vitamin A | ~10% DV |
Evidence-Based Health Benefits
1. Zucchini for hydration and antioxidants
Zucchini is over 90% water, low in calories, and a source of lutein and zeaxanthin, beneficial for eye health.
Reference: USDA FoodData Central; Ma & Lin, Nutrients, 2010.
2. Fresh cheese for protein and calcium
Soft cheeses like ricotta or cottage cheese offer complete protein and calcium to support muscle and bone health.
Reference: Thorning et al., Am J Clin Nutr, 2016.
3. Herbs and lemon zest for phytonutrients
Basil, chives, and citrus peels are rich in plant compounds that support immunity and reduce inflammation.
Reference: González-Minero et al., Medicines, 2020.
Kitchen Tips
- For vegan variation, use cashew cheese or almond ricotta.
- Grilling or lightly steaming the zucchini slices makes rolling easier and prevents breaking.
- Serve chilled as an appetizer or snack, or add to salads for extra protein.
- Use leftover filling as a dip for veggie sticks.
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