Stuffed Zucchini with Quinoa and Lentils

Stuffed Zucchini with Quinoa and Lentils is a flavorful and nutritious dish perfect for a light midnight meal. The combination of protein-rich quinoa and lentils with fresh zucchini creates a satisfying and wholesome experience.

Stuffed Zucchini with Quinoa and Lentils
45 minutes
Difficulty: Medium
American
320 kcal

Ingredients

  • Zucchini - 2 medium-sized
  • Quinoa - 1/2 cup (90g)
  • Cooked green or brown lentils - 1/2 cup (120g)
  • Olive oil - 2 tablespoons (30ml)
  • Garlic - 2 cloves, minced
  • Onion - 1 small, finely chopped
  • Bell pepper - 1/2 medium, diced
  • Tomato - 1 medium, diced
  • Cumin - 1 teaspoon
  • Paprika - 1/2 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley - 2 tablespoons, chopped
  • Feta cheese (optional) - 1/4 cup (40g), crumbled

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Rinse the quinoa under cold water and cook it according to package instructions, usually about 15 minutes.
  3. While the quinoa is cooking, cut the zucchinis in half lengthwise and scoop out the seeds, creating boats for the filling.
  4. In a skillet, heat olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.
  5. Add the minced garlic and diced bell pepper to the skillet and cook for an additional 2-3 minutes.
  6. Stir in the diced tomato, cooked quinoa, lentils, cumin, paprika, salt, and black pepper. Cook for another 5 minutes, stirring occasionally.
  7. Remove the skillet from heat and mix in the chopped parsley and feta cheese if using.
  8. Fill each zucchini half with the quinoa and lentil mixture, pressing down lightly to pack it in.
  9. Place the stuffed zucchinis in a baking dish and drizzle with a little olive oil.
  10. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 5 minutes to brown the tops.
  11. Remove from the oven and let them cool slightly before serving.

Nutrition

  • Calories: 320
  • Protein: 15 g
  • Carbs: 45 g
  • Fiber: 12 g
  • Sugar: 6 g
  • Sodium: 400 mg
  • Cholesterol: 10 mg
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 8 g
  • Water: 0.4 L

Health Benefits

  • Rich in plant-based protein from quinoa and lentils.
  • High in dietary fiber, promoting digestive health.
  • Low in calories, making it a great option for weight management.

Tags

AmericanHealthyMidnight