Vegetable and Quinoa Stuffed Zucchini

Vegetable and Quinoa Stuffed Zucchini is a delightful and nutritious dish that combines the earthy flavors of fresh vegetables with protein-packed quinoa, all baked inside tender zucchini boats. This wholesome meal is not only visually appealing but also satisfying and packed with flavor.

Ingredients

• Zucchini - 2 medium
• Quinoa - 1/2 cup (90g)
• Vegetable broth - 1 cup (240ml)
• Red bell pepper - 1/2 cup, diced
• Carrot - 1 medium, diced
• Red onion - 1/4 cup, diced
• Garlic - 2 cloves, minced
• Cherry tomatoes - 1/2 cup, halved
• Olive oil - 1 tablespoon (15ml)
• Ground cumin - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Parmesan cheese - 1/4 cup, 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 saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa cooks, cut the zucchinis in half lengthwise and scoop out the seeds to create boats. Place the zucchini halves on a baking sheet, cut side up, and lightly drizzle with olive oil. Sprinkle with salt and pepper.
4. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add diced red onion and cook for 2-3 minutes until translucent. Add minced garlic and cook for an additional minute.
5. Stir in diced red bell pepper, diced carrot, and halved cherry tomatoes. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender.
6. Add the cooked quinoa to the skillet along with ground cumin, paprika, salt, pepper, and chopped parsley. Mix well to combine all ingredients.
7. Spoon the quinoa and vegetable mixture into the prepared zucchini boats, packing them slightly. If using, sprinkle grated Parmesan cheese on top of each stuffed zucchini.
8. Bake in the preheated oven for 20-25 minutes, until the zucchini is tender and the tops are golden brown.
9. Remove from the oven and allow to cool for a few minutes before serving.

Nutrition

• Calories: 280
• Protein: 10 g
• Carbs: 38 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 420 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa.
• High in vitamins and minerals from a variety of vegetables.

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