Mediterranean Stuffed Calamari with Vegetables & Bulgur – A Light, Flavor-Packed Favorite
- Eliane Muskus
- Jun 29
- 2 min read
This elegant yet easy seafood dish from my Cannes cooking classes is healthy, satisfying, and perfect for diabetes-friendly meals.
Tired of boring weeknight dinners? This Mediterranean stuffed calamari is anything but. Imagine tender calamari tubes filled with a savory, herb-packed vegetable and bulgur filling—light, flavorful, and absolutely unforgettable.
This dish was always a favorite in my cooking classes in Cannes—beautifully presented, full of flavor, and surprisingly simple to make. Students loved the hands-on technique, and the result? A healthy, restaurant-worthy plate you can confidently recreate at home.
Why You'll Love It:
✅️ It’s Mediterranean, light, and packed with flavor
✅️ Great for managing blood sugar—bulgur is a whole grain with a low glycemic index
✅️ Rich in lean protein and fiber
✅️ Impressive enough to serve at a dinner party, yet easy enough for a weeknight
Mediterranean Stuffed Calamari Recipe
Serves: 4
Prep Time: 20 minutes
Cook Time: 25 minutes
Ingredients:
4 large cleaned calamari tubes
1 cup cooked bulgur (cooked according to package instructions)
1 small red bell pepper, finely diced
1 small zucchini, finely diced
6-8 button mushrooms, chopped
1 small red onion, minced
1 garlic clove, minced
2 tbsp chopped fresh flat leaf parsley
1 tbsp fresh thyme leaves
3 tbsp olive oil
Juice of ½ lemon
Salt and freshly ground black pepper, to taste
Olive oil, drizzle for baking
Instructions:
1. Preheat oven to 180°C/350°F/160°Fan
2. In a large non-stick skillet, heat 1 tbsp olive oil. Sauté onion and garlic for 2–3 minutes until softened.
3. Add bell pepper, zucchini, and mushrooms. Cook for 5–7 minutes until soft and golden.
4. Stir in cooked bulgur, parsley, thyme, lemon juice, salt, and pepper. Let the filling cool slightly.
5. Stuff each calamari tube carefully with the bulgur mix, leaving a little room at the top (don’t overfill!). Secure with toothpicks.
6. Place the stuffed calamari in a baking dish. Drizzle with olive oil and bake for 25–minutes covered, turning once halfway during the baking process. (See important tips below for further cooking)
7. Slice and serve warm with a crisp side salad or steamed greens.
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IMPORTANT:
📌 Bake covered for 25 minutes, then uncovered for an additional 15-20 minutes, or until fork tender.
📌 Check for Doneness:
The calamari should be tender when pierced with a fork. The tops may also start to turn lightly golden.
📌 Don't Overcook:
Overcooked calamari can become tough, so keep a close eye on them.
👩🍳 Pro Tip:
If you’re short on time, make the filling a day ahead. You can also grill the calamari instead of baking them—just be sure not to overcook.
📌 Diabetes-Friendly Tip:
Bulgur is rich in fiber and won’t spike your blood sugar like white rice or pasta. Combined with lean protein and veggies, this dish supports balanced energy and better glucose control.
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