Low Sodium Stuffed Zucchini with Herbed Quinoa
Delight in the wholesome flavors of this Low Sodium Stuffed Zucchini with Herbed Quinoa, a nutritious and vibrant dish that's packed with fresh, garden-fresh ingredients. Perfect for a healthy dinner or a satisfying side, this recipe features tender zucchini boats filled with a savory mix of fluffy quinoa, sautéed garlic, colorful bell peppers, juicy cherry tomatoes, and nutrient-rich spinach. Enhanced with fragrant fresh herbs like parsley and basil, as well as a zesty hint of lemon, this dish is bursting with flavor while keeping salt to a minimum. Ready in just 50 minutes, it’s a simple yet elegant low-sodium, plant-based option that's perfect for those seeking a heart-healthy and gluten-free meal. Serve these beautifully stuffed zucchinis as a light entrée or alongside your favorite protein for a complete plate.
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Recipe Information
Ingredients
- 4 medium Zucchini
- 0.5 cup Quinoa
- 1 cup Water
- 2 tablespoons Olive oil
- 2 cloves Garlic
- 0.5 cup Red bell pepper
- 0.5 cup Cherry tomatoes
- 1 cup Baby spinach
- 2 tablespoons Fresh parsley
- 2 tablespoons Fresh basil
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 0.25 teaspoon Ground black pepper
Instructions
Preheat your oven to 375°F (190°C).
Wash the zucchinis and slice them in half lengthwise. Use a spoon to scoop out the flesh, leaving about 1/4-inch thickness around the edges to form a boat shape. Reserve the scooped zucchini flesh and chop it finely.
Line a baking sheet with parchment paper and place the zucchini halves cut-side up. Brush them with 1 tablespoon of olive oil and set aside.
Rinse the quinoa under cold water and combine it with 1 cup of water in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.
While the quinoa cooks, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the chopped zucchini flesh, diced bell pepper, and quartered cherry tomatoes to the skillet. Cook for 5-7 minutes or until the vegetables are tender and most of the moisture has evaporated.
Stir in the baby spinach, parsley, and basil. Cook for 2 more minutes until the spinach wilts. Remove from heat.
Add the cooked quinoa, lemon zest, lemon juice, and black pepper to the vegetable mixture. Stir everything thoroughly to combine.
Spoon the quinoa mixture evenly into the prepared zucchini boats. Press down lightly so the filling is packed into each half.
Bake in the preheated oven for 20-25 minutes, or until the zucchini is tender but still firm to the touch, and the filling is slightly golden on top.
Remove from the oven and let cool for a few minutes before serving. Optionally, garnish with additional chopped parsley or basil.
Nutrition Facts
Calories |
871 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.7 g | 47% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8092 mg | 352% | |
| Total Carbohydrate | 115.3 g | 42% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 59.0 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 221 mg | 17% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2206 mg | 47% | |
*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.
