Vegetable and Quinoa Stuffed Zucchini Boats

Vegetable and Quinoa Stuffed Zucchini Boats are a nutritious and vibrant dish, packed with protein-rich quinoa and colorful vegetables, making it perfect for a late-night healthy meal. These boats are not only delicious but also visually appealing, offering a delightful combination of flavors and textures.

Vegetable and Quinoa Stuffed Zucchini Boats
40 minutes
Difficulty: Easy
American
320 kcal

Ingredients

  • Zucchini - 2 medium
  • Quinoa - 100 grams (1/2 cup)
  • Vegetable broth - 240 ml (1 cup)
  • Red bell pepper - 1 small, diced
  • Carrot - 1 small, diced
  • Onion - 1 small, diced
  • Garlic - 2 cloves, minced
  • Olive oil - 1 tablespoon
  • Dried oregano - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Parmesan cheese - 30 grams, grated (optional)
  • Fresh parsley - for garnish

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Rinse the quinoa under cold water and combine it with vegetable broth in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the broth is absorbed.
  3. While the quinoa is cooking, cut the zucchinis in half lengthwise and scoop out the seeds to create boats. Place them on a baking sheet, cut-side up.
  4. In a skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sauté for 2-3 minutes until translucent.
  5. Add the diced red bell pepper and carrot to the skillet, cooking for another 5 minutes until tender.
  6. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the sautéed vegetables. Stir in dried oregano, salt, and black pepper. Mix until well combined.
  7. Spoon the quinoa and vegetable mixture into the zucchini boats, packing it gently.
  8. If using, sprinkle the grated Parmesan cheese on top of the stuffed zucchinis.
  9. Bake in the preheated oven for 20 minutes, until the zucchinis are tender and the tops are slightly golden.
  10. Remove from the oven and let cool for a few minutes. Garnish with fresh parsley before serving.

Nutrition

  • Calories: 320
  • Protein: 10 g
  • Carbs: 45 g
  • Fiber: 7 g
  • Sugar: 4 g
  • Sodium: 250 mg
  • Cholesterol: 5 mg
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 8 g
  • Water: 0.5 L

Health Benefits

  • High in protein and fiber, promoting satiety and digestive health.
  • Rich in vitamins and minerals from the vegetables, supporting overall wellness.

Tags

AmericanHealthyMidnight