Stuffed Zucchini Boats with Quinoa

Stuffed Zucchini Boats with Quinoa are a healthy and vibrant lunch option, featuring tender zucchini filled with a savory quinoa and vegetable mixture. This dish is not only colorful but also packed with nutrients, making it a perfect mid-day meal.

Ingredients

• 2 medium zucchini
• 1/2 cup quinoa
• 1 cup vegetable broth
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red bell pepper, diced
• 1/4 cup corn (fresh or frozen)
• 1/4 cup black beans, rinsed and drained
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped
• 1/4 cup shredded cheese (optional)

Steps

1. Preheat the oven to 190°C (375°F).
2. Slice the zucchini in half lengthwise and scoop out the seeds to create boats. Place the zucchini halves in a baking dish, cut side up.
3. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
4. In a skillet, heat olive oil over medium heat. Add diced red bell pepper and sauté for 3-4 minutes until softened.
5. Stir in the cherry tomatoes, corn, black beans, cumin, paprika, salt, and pepper. Cook for an additional 2-3 minutes.
6. Add the cooked quinoa to the skillet and mix well. Remove from heat and stir in fresh parsley.
7. Fill each zucchini boat with the quinoa mixture, pressing down gently to pack it in.
8. If using, sprinkle shredded cheese over the stuffed zucchini.
9. Cover the baking dish with foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the zucchini is tender.
10. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 330
• Protein: 12 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 280 mg
• Cholesterol: 10 mg
• Total Fat: 8 g
• Saturated Fat: 2 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting healthy digestion.
• High in plant-based protein from quinoa and black beans.
• Low in calories, making it a suitable option for weight management.
• Packed with vitamins and minerals from fresh vegetables.

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