Stuffed Zucchini with Quinoa

Stuffed Zucchini with Quinoa is a vibrant and nutritious dish that combines the earthiness of quinoa with fresh vegetables, all encased in tender zucchini boats. This healthy American lunch option is not only delicious but also packed with plant-based protein and fiber.

Ingredients

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

Steps

1. Preheat the oven to 190°C (375°F).
2. Cut the zucchini in half lengthwise and scoop out the seeds to create boats. Place them in a baking dish.
3. In a medium saucepan, heat the olive oil over medium heat. Add the onion and garlic, sautéing until translucent, about 3-4 minutes.
4. Add the red bell pepper, corn, cherry tomatoes, cumin, paprika, salt, and pepper. Cook for another 2-3 minutes until the vegetables are slightly softened.
5. Rinse the quinoa under cold water, then add it to the saucepan along with the vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
6. Stir in the black beans and chopped parsley into the quinoa mixture.
7. Fill each zucchini boat with the quinoa mixture, packing it lightly.
8. Cover the baking dish with foil and bake for 20-25 minutes, until the zucchini is tender.
9. Remove from the oven, let cool slightly, and serve warm.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa and black beans.
• High in dietary fiber, promoting digestive health.

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