Mediterranean Diet Stuffed Zucchini with Herbed Quinoa
Elevate your dinner table with this Mediterranean Diet Stuffed Zucchini with Herbed Quinoa—a vibrant, wholesome recipe that’s as nourishing as it is delicious. Tender zucchini halves are hollowed out and filled with a hearty medley of fluffy quinoa, fresh spinach, juicy cherry tomatoes, crumbled feta, and a medley of herbs like parsley and dill. Enhanced with the bright zest of lemon and a hint of paprika, this dish boasts bold Mediterranean flavors in every bite. Perfect as a healthy main course or a flavorful side dish, this recipe is vegetarian, protein-packed, and ready in under an hour. Whether you're embracing the Mediterranean diet or just looking for a flavorful, veggie-forward meal, this stuffed zucchini is sure to impress!
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Recipe Information
Ingredients
- 4 large zucchini
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 small, diced yellow onion
- 2 cloves, minced garlic
- 1 cup, halved cherry tomatoes
- 2 cups, chopped baby spinach
- 1 cup, crumbled feta cheese
- 2 tablespoons, chopped fresh parsley
- 2 tablespoons, chopped fresh dill
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 1 zested and juiced lemon
Instructions
Preheat your oven to 375°F (190°C).
Slice each zucchini in half lengthwise and scoop out the flesh with a spoon, leaving a 1/4-inch-thick shell to create a hollow center. Reserve the zucchini flesh and roughly chop it.
Place the hollowed-out zucchini halves on a baking sheet lined with parchment paper or aluminum foil. Brush the insides lightly with 1 tablespoon of olive oil, and sprinkle with a pinch of salt and pepper. Set aside.
Rinse the quinoa thoroughly under cold water in a fine mesh sieve. In a medium saucepan, combine the quinoa with 2 cups of water and bring to a boil. Lower the heat to a simmer, cover, and cook for 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork and set aside.
While the quinoa is cooking, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3–4 minutes until softened. Stir in the garlic and cook for another minute until fragrant.
Add the chopped zucchini flesh to the skillet and cook for 5 minutes, or until most of the moisture has evaporated. Stir in the cherry tomatoes, spinach, paprika, salt, and black pepper. Cook for 2–3 minutes, or until the spinach is wilted.
In a large mixing bowl, combine the cooked quinoa, the mixture from the skillet, crumbled feta, parsley, dill, lemon zest, and half of the lemon juice. Mix well to combine and adjust seasoning if necessary.
Stuff each zucchini shell generously with the quinoa mixture, pressing gently to fill evenly. Bake in the preheated oven for 20–25 minutes, or until the zucchini is tender.
Remove from the oven, drizzle with the remaining lemon juice, and garnish with additional parsley or dill if desired. Serve warm as a healthy main course or side dish.
Nutrition Facts
Calories |
1674 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.8 g | 97% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 134 mg | 44% | |
| Sodium | 14848 mg | 646% | |
| Total Carbohydrate | 194.0 g | 71% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 78.0 g | ||
| Protein | 60.1 g | 120% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1078 mg | 83% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3081 mg | 66% | |
*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.
