Stuffed Zucchini with Quinoa Pilaf

 

Introduction

Stuffed Zucchini with Quinoa Pilaf is a delightful and nutritious dish that combines the lightness of zucchini with the rich flavors of a well-seasoned quinoa pilaf. Perfect for a healthy lunch or dinner, this recipe is not only easy to prepare but also packed with essential nutrients.

 

Ingredients

 

– 4 medium zucchinis

– 1 cup quinoa

– 2 cups vegetable broth

– 1 small onion, finely chopped

– 1 garlic clove, minced

– 1 bell pepper, diced

– 1 carrot, grated

– 1 tablespoon olive oil

– 1 teaspoon cumin powder

– 1 teaspoon paprika

– Salt and pepper to taste

– Fresh parsley for garnish

 

Instructions

 

Step 1: Prepare the Quinoa Pilaf

1. Rinse the quinoa under cold water.
2. In a medium saucepan, heat olive oil over medium heat.
3. Add the chopped onion and minced garlic. Sauté until translucent.
4. Add the diced bell pepper and grated carrot, and cook for another 3 minutes.
5. Stir in the cumin, paprika, salt, and pepper.
6. Add the rinsed quinoa and vegetable broth. Bring to a boil.
7. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.
8. Fluff the quinoa with a fork and set aside.

 

Step 2: Prepare the Zucchini

1. Preheat the oven to 375°F (190°C).
2. Wash the zucchinis and cut them in half lengthwise.
3. Scoop out the seeds and flesh to create zucchini boats, leaving a ¼-inch-thick shell.
4. Lightly brush the zucchini halves with olive oil and season with salt and pepper.

 

Step 3: Assemble the Dish

1. Fill each zucchini half with the quinoa pilaf mixture, pressing it down gently to pack it.
2. Place the stuffed zucchinis on a baking sheet lined with parchment paper.
3. Bake in the preheated oven for 20-25 minutes, until the zucchinis are tender and slightly golden on top.

 

Step 4: Serve

1. Garnish with fresh parsley and serve warm.

 

Nutrition Facts (per serving)

–     Calories:     220 kcal

–     Protein:     6g

–     Fat:     8g (of which 1g is saturated fat)

–     Carbohydrates:     32g

–     Fiber:     5g

–     Sugars:     6g

–     Sodium:     150mg

–     Cholesterol:     0mg

 

Conclusion

This Stuffed Zucchini with Quinoa Pilaf recipe is a fantastic way to enjoy a wholesome and balanced meal. Its packed with vitamins, minerals, and protein while being low in calories, making it a great option for those looking to maintain a healthy diet. Enjoy this dish as a main course or a side, and feel good knowing you are nourishing your body with every bite!