Low Fat Savory Vegetable Filling
Perfectly balancing flavor and nutrition, this Low Fat Savory Vegetable Filling is a versatile addition to any meal. Packed with vibrant veggies like zucchini, bell peppers, carrots, and spinach, and complemented by protein-rich quinoa, this filling is simmered with aromatic herbs like oregano and basil for a deliciously satisfying result. A splash of low-sodium vegetable broth enhances texture while keeping it moist and flavorful. Ready in under 45 minutes, this recipe is ideal as a stuffing for peppers or zucchini boats, a topping for baked potatoes, or even a warm side dish. Whether you're looking for a low-fat, plant-based option or a hearty vegetable medley, this easy-to-make filling is perfect for meal prepping or weeknight dinners.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 medium bell peppers, diced (any color)
- 1 large carrot, diced
- 1 medium zucchini, diced
- 150 grams mushrooms, chopped
- 3 cloves garlic, minced
- 1 medium tomato, chopped
- 1 cup cooked quinoa
- 0.5 cup low-sodium vegetable broth
- 60 grams fresh spinach, chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Heat olive oil in a large skillet over medium heat.
Add chopped onion and sauté for 3-4 minutes until translucent.
Stir in the diced bell peppers, carrot, zucchini, and chopped mushrooms. Cook for about 5-7 minutes, until the vegetables start to soften.
Add minced garlic and cook for an additional minute until fragrant.
Mix in the chopped tomato and cooked quinoa, stirring well to combine.
Pour in the vegetable broth and increase the heat slightly. Bring the mixture to a simmer.
Add the chopped spinach, dried oregano, dried basil, salt, and black pepper. Stir until the spinach wilts and everything is well combined.
Cook for another 5-10 minutes, stirring occasionally, until the liquid is mostly absorbed and the vegetables are tender.
Remove from heat and adjust seasoning if necessary.
Allow the filling to cool slightly before using it as a stuffing or an addition to your favorite dish.
Nutrition Facts
Calories |
618 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 811 mg | 35% | |
| Total Carbohydrate | 93.7 g | 34% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 30.3 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 253 mg | 19% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2974 mg | 63% | |
*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.
