Lentil and Vegetable Stuffed Zucchini

Lentil and Vegetable Stuffed Zucchini is a vibrant and nutritious dish that combines tender zucchini with a hearty filling of lentils and fresh vegetables. This healthy dinner option is not only satisfying but also packed with flavor and nutrients, making it perfect for a light yet fulfilling meal.

Lentil and Vegetable Stuffed Zucchini
40 minutes
Difficulty: Easy
American
320 kcal

Ingredients

  • 2 medium zucchini
  • 1/2 cup cooked green or brown lentils
  • 1/2 cup chopped bell pepper
  • 1/2 cup chopped onion
  • 1/2 cup diced tomatoes (canned or fresh)
  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • 1/4 cup shredded mozzarella cheese (optional)
  • Fresh parsley for garnish

Steps

  1. Preheat your oven to 190°C (375°F).
  2. Cut the zucchinis in half lengthwise and scoop out the seeds using a spoon, creating boats for the filling.
  3. In a skillet, heat olive oil over medium heat. Add chopped onion and bell pepper, sautéing until softened, about 5 minutes.
  4. Add minced garlic, diced tomatoes, oregano, cumin, salt, and pepper. Cook for another 2-3 minutes until the mixture is fragrant.
  5. Stir in the cooked lentils and mix well, allowing the flavors to combine for an additional 2 minutes.
  6. Place the zucchini boats in a baking dish and spoon the lentil mixture into each boat, packing it gently.
  7. If desired, sprinkle shredded mozzarella cheese on top of the stuffed zucchinis.
  8. Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5-10 minutes, until the zucchini is tender and the cheese is melted and bubbly.
  9. Remove from the oven and let cool slightly. Garnish with fresh parsley before serving.

Nutrition

  • Calories: 320
  • Protein: 15 g
  • Carbs: 45 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 300 mg
  • Cholesterol: 15 mg
  • Total Fat: 8 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 5 g
  • Water: 0.6 L

Health Benefits

  • Rich in plant-based protein from lentils, supporting muscle health.
  • High in dietary fiber, promoting digestive health and satiety.

Tags

AmericanHealthyDinner