Low Fat Stuffed Zucchini with Herbed Quinoa
Bring a burst of flavor to your dinner table with this wholesome and delicious Low Fat Stuffed Zucchini with Herbed Quinoa! Perfect for a healthy weeknight meal or an impressive side dish, this recipe features tender zucchini boats brimming with a vibrant, protein-packed quinoa filling infused with fresh parsley, basil, and zesty lemon. Lightly sautéed vegetables like cherry tomatoes, red bell pepper, and onion add layers of texture and flavor, while optional panko breadcrumbs and Parmesan cheese provide a golden, indulgent topping. This low-fat, nutrient-rich dish is easy to prepare, requires just 15 minutes of hands-on time, and is naturally vegetarian with a dairy-free option. Serve these stuffed zucchinis warm and enjoy a satisfying combination of hearty, fresh ingredients that make healthy eating exciting and delicious!
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Recipe Information
Ingredients
- 4 medium zucchini
- 0.5 cup quinoa
- 1 cup water
- 1 teaspoon olive oil
- 0.5 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 0.5 medium red bell pepper, finely diced
- 0.5 cup cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup panko breadcrumbs (optional, for topping)
- 2 tablespoons grated Parmesan cheese (optional, for topping)
Instructions
Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper or lightly grease it.
Wash the zucchinis thoroughly and cut them in half lengthwise. Using a spoon or small melon baller, scoop out the flesh from the center of each zucchini half, leaving about 1/4-inch of shell. Reserve the scooped flesh and set the zucchini shells aside.
Chop the reserved zucchini flesh finely and set aside.
In a medium saucepan, combine the quinoa and water. Bring to a boil over medium heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 2-3 minutes until softened. Stir in the garlic and cook for another 30 seconds until fragrant.
Add the reserved chopped zucchini flesh, red bell pepper, and cherry tomatoes to the skillet. Cook for 5-7 minutes until the vegetables are tender and any excess liquid has evaporated.
Stir in the cooked quinoa, parsley, basil, lemon zest, lemon juice, salt, and black pepper. Mix well to combine.
Arrange the zucchini shells in the prepared baking dish. Spoon the quinoa mixture evenly into each shell, pressing down gently to pack the filling.
If desired, sprinkle the tops with panko breadcrumbs and/or grated Parmesan cheese for added texture and flavor.
Bake in the preheated oven for 15-20 minutes, or until the zucchini shells are tender and the filling is heated through. If using breadcrumbs and Parmesan, broil for an additional 1-2 minutes to brown the topping.
Remove from the oven and let cool slightly before serving. Garnish with additional fresh parsley or basil if desired.
Nutrition Facts
Calories |
916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.5 g | 34% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 9603 mg | 418% | |
| Total Carbohydrate | 143.3 g | 52% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 63.6 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 340 mg | 26% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2364 mg | 50% | |
*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.
