Stuffed Zucchini with Quinoa and Vegetables and Spices

Stuffed Zucchini with Quinoa and Vegetables is a vibrant and nutritious dish that combines tender zucchini with a flavorful filling of protein-rich quinoa and a medley of fresh vegetables and spices. This Kosher American dinner option is both satisfying and health-conscious, perfect for a cozy evening meal.

Ingredients

• Zucchini - 2 medium
• Quinoa - 1/2 cup (90g)
• Vegetable broth - 1 cup (240ml)
• Red bell pepper - 1/2, diced
• Carrot - 1 small, diced
• Onion - 1/4, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon (15ml)
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon (15ml)
• Parmesan cheese - 2 tablespoons, grated (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, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the broth is absorbed.
3. While the quinoa is cooking, prepare the zucchinis by slicing them in half lengthwise. Use a spoon to scoop out the seeds and some flesh, creating a boat for the filling. Place the zucchini halves in a baking dish, cut side up.
4. In a skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sauté for 2-3 minutes until softened.
5. Add the diced red bell pepper and carrot to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
6. Stir in the cooked quinoa, ground cumin, paprika, salt, black pepper, fresh parsley, and lemon juice. Mix well to combine.
7. Fill each zucchini half with the quinoa mixture, pressing down gently to pack it in.
8. If desired, sprinkle grated Parmesan cheese on top of the stuffed zucchinis.
9. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes until the zucchinis are tender and the tops are golden.
10. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 330
• Protein: 12 g
• Carbs: 45 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

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

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