Stuffed Zucchini with Quinoa and Chickpeas and Lentils and Spinach and Carrots and Peas and Chickpeas and Lentils

Stuffed Zucchini with Quinoa, Chickpeas, Lentils, Spinach, and Carrots is a vibrant and nutritious dish that combines the earthiness of legumes with the freshness of vegetables. This healthy American midnight dish is perfect for a satisfying late-night meal that won't weigh you down.

Stuffed Zucchini with Quinoa and Chickpeas and Lentils and Spinach and Carrots and Peas and Chickpeas and Lentils
45 minutes
Difficulty: Easy
American
320 kcal

Ingredients

  • Zucchini - 2 medium
  • Quinoa - 1/2 cup (90g)
  • Chickpeas - 1/2 cup (120g), canned, drained and rinsed
  • Lentils - 1/2 cup (100g), cooked
  • Fresh spinach - 1 cup (30g), chopped
  • Carrot - 1 medium (60g), grated
  • Peas - 1/2 cup (75g), frozen
  • Olive oil - 1 tablespoon (15ml)
  • Garlic - 2 cloves, minced
  • Onion - 1/2 medium (50g), diced
  • Paprika - 1 teaspoon
  • Cumin - 1/2 teaspoon
  • Salt - to taste
  • Black pepper - to taste
  • Fresh parsley - for garnish, chopped (optional)

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Cut the zucchini in half lengthwise and scoop out the center with a spoon to create a boat shape. Set aside the scooped-out zucchini flesh.
  3. In a saucepan, cook the quinoa according to package instructions; usually, this takes about 15 minutes.
  4. In a skillet, heat olive oil over medium heat. Add diced onion and minced garlic; sauté until the onion is translucent, about 3-4 minutes.
  5. Add the scooped-out zucchini flesh, grated carrot, chopped spinach, and frozen peas into the skillet. Cook for another 5 minutes until the spinach wilts.
  6. Stir in the cooked quinoa, chickpeas, lentils, paprika, cumin, salt, and black pepper. Mix well and remove from heat.
  7. Fill each zucchini boat with the quinoa and vegetable mixture, pressing down lightly to pack it in.
  8. Place the stuffed zucchinis in a baking dish and cover with foil. Bake in the preheated oven for 20 minutes.
  9. Remove the foil and bake for an additional 5-10 minutes to slightly brown the tops.
  10. Garnish with fresh parsley if desired and serve warm.

Nutrition

  • Calories: 320
  • Protein: 12 g
  • Carbs: 55 g
  • Fiber: 12 g
  • Sugar: 4 g
  • Sodium: 350 mg
  • Cholesterol: 0 mg
  • Total Fat: 7 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Water: 0.3 L

Health Benefits

  • Rich in plant-based protein from quinoa, chickpeas, and lentils.
  • High in dietary fiber which aids digestion and promotes satiety.

Tags

AmericanHealthyMidnight