Stuffed Zucchini with Quinoa and Chickpeas

Stuffed Zucchini with Quinoa and Chickpeas is a vibrant and nutritious dish that combines tender zucchini with a hearty filling of protein-rich quinoa and chickpeas. This delightful meal is not only visually appealing but also packed with flavor and health benefits, making it a perfect choice for a Kosher American dinner.

Stuffed Zucchini with Quinoa and Chickpeas
40 minutes
Difficulty: Medium
American
350 kcal

Ingredients

  • Zucchini - 2 medium
  • Quinoa - 1/2 cup (90g)
  • Chickpeas (canned, rinsed) - 1 cup (240g)
  • Onion (finely chopped) - 1 small
  • Garlic (minced) - 2 cloves
  • Olive oil - 2 tablespoons
  • Vegetable broth - 1 cup (240ml)
  • Cumin - 1 teaspoon
  • Paprika - 1/2 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley (chopped) - 2 tablespoons
  • Lemon juice - 1 tablespoon
  • Feta cheese (crumbled) - 1/4 cup (optional)

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Rinse the quinoa under cold water and then combine it with vegetable broth in a pot. Bring to a boil, reduce the heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed and the quinoa is fluffy.
  3. While the quinoa is cooking, slice the zucchini in half lengthwise and scoop out the seeds to create boats.
  4. In a skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent (about 5 minutes).
  5. Stir in the cooked quinoa, chickpeas, cumin, paprika, salt, and pepper. Mix well and cook for another 2-3 minutes until heated through.
  6. Remove from heat and stir in the chopped parsley and lemon juice. Adjust seasoning if needed.
  7. Fill each zucchini half with the quinoa and chickpea mixture, pressing down gently to pack it in.
  8. Place the stuffed zucchini in a baking dish and cover with foil. Bake in the preheated oven for 20 minutes.
  9. If using, sprinkle crumbled feta cheese on top and bake uncovered for an additional 5 minutes until the cheese is slightly melted.
  10. Remove from the oven and let cool for a few minutes before serving.

Nutrition

  • Calories: 350
  • Protein: 13 g
  • Carbs: 55 g
  • Fiber: 12 g
  • Sugar: 3 g
  • Sodium: 400 mg
  • Cholesterol: 10 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.5 L

Health Benefits

  • High in protein from quinoa and chickpeas, supporting muscle health.
  • Rich in dietary fiber, promoting digestive health and satiety.

Tags

AmericanKosherDinner