Stuffed Zucchini with Quinoa and Vegetables

Stuffed Zucchini with Quinoa and Vegetables is a delightful and nutritious dish that combines tender zucchini boats filled with a savory mixture of quinoa, fresh vegetables, and aromatic herbs. This colorful meal is not only visually appealing but also packed with flavor and essential nutrients, making it a perfect choice for a wholesome dinner.

Stuffed Zucchini with Quinoa and Vegetables
45 minutes
Difficulty: Medium
American
350 kcal

Ingredients

  • Zucchini - 2 medium
  • Quinoa - 1 cup (uncooked)
  • Vegetable broth - 2 cups
  • Red bell pepper - 1 small, diced
  • Carrot - 1 medium, diced
  • Onion - 1 small, diced
  • Garlic - 2 cloves, minced
  • Olive oil - 2 tablespoons
  • Fresh parsley - 2 tablespoons, chopped
  • Cumin - 1 teaspoon
  • Paprika - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Lemon juice - 1 tablespoon
  • Parmesan cheese - 2 tablespoons, grated (optional)

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Rinse the quinoa under cold water and cook it in vegetable broth according to package instructions (typically about 15 minutes).
  3. While the quinoa is cooking, slice the zucchinis in half lengthwise and scoop out the seeds to create boats. Set aside.
  4. In a skillet, heat olive oil over medium heat. Add the diced onion and garlic, sauté until translucent (about 3-4 minutes).
  5. Add the diced red bell pepper and carrot to the skillet, cooking for another 5 minutes until soft.
  6. Stir in the cooked quinoa, parsley, cumin, paprika, salt, and black pepper. Mix well to combine, then remove from heat and stir in lemon juice.
  7. Fill each zucchini boat with the quinoa mixture, pressing down gently to pack it in.
  8. Place the stuffed zucchinis in a baking dish and sprinkle with grated Parmesan cheese if using.
  9. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes until the zucchinis are tender.
  10. Serve warm, garnished with additional parsley if desired.

Nutrition

  • Calories: 350
  • Protein: 12 g
  • Carbs: 45 g
  • Fiber: 8 g
  • Sugar: 4 g
  • Sodium: 300 mg
  • Cholesterol: 5 mg
  • Total Fat: 12 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 10 g
  • Water: 0.4 L

Health Benefits

  • Rich in dietary fiber, promoting healthy digestion.
  • Loaded with vitamins and minerals from fresh vegetables.

Tags

AmericanKosherDinner