Heart-Healthy Stuffed Zucchini with Herbed Quinoa
Elevate your dinner menu with this vibrant and nutritious recipe for Heart-Healthy Stuffed Zucchini with Herbed Quinoa, featuring zucchini boats brimming with a protein-packed quinoa blend and colorful vegetables. Perfectly seasoned with fresh parsley, basil, and a hint of lemon juice, this dish is both light and satisfying. Low in sodium yet rich in flavor, the stuffing combines cherry tomatoes, spinach, and an optional touch of nutritional yeast for a creamy, cheesy twist without the dairy. Ideal for those seeking a vegetarian, gluten-free option, this recipe comes together with wholesome ingredients and simple cooking techniques, making it a perfect choice for a wholesome weeknight meal or stylish dinner party centerpiece.
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Recipe Information
Ingredients
- 4 medium Zucchini
- 1 cup (uncooked) Quinoa
- 2 cups Low-sodium vegetable broth
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely diced
- 2 large Garlic clove, minced
- 1 cup Cherry tomatoes, halved
- 2 cups Spinach, roughly chopped
- 3 tablespoons Fresh parsley, finely chopped
- 3 tablespoons Fresh basil, finely chopped
- 1 tablespoon Lemon juice
- 0.5 teaspoons Salt (optional)
- 0.5 teaspoons Black pepper
- 2 tablespoons Nutritional yeast (optional for a cheesy flavor)
Instructions
Preheat your oven to 375°F (190°C).
Wash and halve the zucchinis lengthwise. Use a spoon to scoop out the seeds and some of the flesh to create a hollow boat shape. Save the scooped-out flesh for later use.
Drizzle the zucchini halves with 1 tablespoon of olive oil and place them cut-side up on a baking sheet lined with parchment paper. Bake for 15 minutes while you prepare the stuffing.
Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat, cover, and let it simmer for 15 minutes or until the liquid is fully absorbed. Fluff with a fork and set aside.
In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and cook for 3-4 minutes, or until softened. Stir in the minced garlic and cook for another 1 minute, or until fragrant.
Add the cherry tomatoes, spinach, and reserved zucchini flesh to the skillet. Cook for 4-5 minutes, stirring occasionally, until the vegetables are softened.
Stir in the cooked quinoa, chopped parsley, chopped basil, lemon juice, salt (optional), black pepper, and nutritional yeast (if using). Mix well to combine and cook for another 2 minutes to let the flavors meld together.
Remove the partially baked zucchini halves from the oven. Spoon the quinoa mixture into each zucchini boat, packing the filling gently.
Return the stuffed zucchini to the oven and bake for an additional 20 minutes, or until the zucchinis are tender and the filling is heated through.
Garnish with additional fresh parsley or basil if desired. Serve warm and enjoy this heart-healthy dish!
Nutrition Facts
Calories |
1306 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10154 mg | 441% | |
| Total Carbohydrate | 188.7 g | 69% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 67.6 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 3740 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
