If you’re looking for a nutritious, delicious, and easy-to-make dish that satisfies both your taste buds and your health goals, look no further than this vegetarian quinoa-stuffed zucchini.
It’s a delightful blend of tender zucchini, fluffy quinoa, vibrant vegetables, and protein-packed ingredients that will leave you feeling full and energized.
This recipe is perfect for anyone following a plant-based diet or simply looking to incorporate more vegetables and plant proteins into their meals.
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Ingredients (Serves 4)
To make these vegetarian quinoa-stuffed zucchinis, gather the following ingredients:
- 4 medium zucchinis (firm and about 8–10 inches long)
- 1 cup quinoa, uncooked
- 2 cups vegetable broth (for cooking the quinoa)
- 1 small onion, finely chopped
- 1 red bell pepper, diced
- 1 small carrot, grated
- 1 cup baby spinach, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika (optional, for added depth)
- 1/2 teaspoon dried oregano
- 1/4 cup crumbled feta cheese (optional, omit for vegan)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
- 1/4 cup breadcrumbs (optional, for topping)
- Extra virgin olive oil for drizzling
Instructions
Step 1: Preheat the Oven and Prepare the Zucchini
Begin by preheating your oven to 375°F (190°C). While the oven is heating, wash the zucchinis thoroughly and pat them dry with a clean towel.
Slice each zucchini in half lengthwise, then use a spoon or melon baller to scoop out the center, leaving about 1/4 inch of flesh around the edges to create a boat shape. Set the scooped zucchini flesh aside, as it will be used in the filling later.
Line a baking sheet with parchment paper and arrange the zucchini halves on it. Drizzle the insides with a little olive oil, then sprinkle with salt and pepper. This simple seasoning helps enhance the flavor of the zucchini during the baking process.
Step 2: Cook the Quinoa
Rinse the quinoa under cold water to remove its natural bitterness. In a medium saucepan, bring the vegetable broth to a boil.
Add the quinoa, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the quinoa is fluffy and all the liquid has been absorbed.
Once cooked, fluff the quinoa with a fork and set it aside to cool slightly. The quinoa provides a hearty, protein-rich base for the filling.
Step 3: Sauté the Vegetables
While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for 3–4 minutes until it softens and becomes translucent.
Next, add the minced garlic and cook for another minute, stirring frequently to avoid burning.
Afterward, toss in the diced red bell pepper, grated carrot, and the zucchini flesh you scooped out earlier (chopped into small pieces).
Season the mixture with ground cumin, smoked paprika, and dried oregano. Continue to cook for 5–7 minutes, allowing the vegetables to soften and the flavors to meld together.
At the last minute of cooking, add the chopped spinach to the skillet and stir until it wilts. The vibrant vegetables add color, texture, and a wealth of nutrients to the stuffing.
Step 4: Combine the Filling
With the quinoa and vegetables ready, it’s time to combine them. In a large mixing bowl, add the cooked quinoa and sautéed vegetables.
Mix everything together until well combined. Season the filling with salt, pepper, fresh lemon juice, and freshly chopped parsley. The lemon juice adds a bright, zesty note that balances the richness of the filling.
If you’re adding feta cheese to your dish, fold in the crumbled feta at this stage. The feta gives the filling a tangy, creamy bite, but if you’re keeping the dish vegan, feel free to omit it.
Step 5: Stuff the Zucchini Boats
Now that your filling is ready, it’s time to stuff the zucchini boats. Use a spoon to generously fill each hollowed-out zucchini half with the quinoa and vegetable mixture. Press the filling down gently to ensure it stays in place during baking.
If you want an extra crunchy texture, sprinkle breadcrumbs over the top of each stuffed zucchini. This step is optional but adds a delightful crispiness to the final dish.
Step 6: Bake the Zucchini
Place the stuffed zucchini boats into the preheated oven and bake them for 25–30 minutes. You’ll know they’re ready when the zucchini is tender and easily pierced with a fork. If you added breadcrumbs, they should be golden brown and crispy by the time the zucchinis are done.
Step 7: Garnish and Serve
Remove the zucchini boats from the oven and let them cool for a couple of minutes. Drizzle a little extra virgin olive oil over the top for added richness, then garnish with more fresh parsley and a squeeze of lemon juice for a final burst of freshness.
Serve the vegetarian quinoa-stuffed zucchinis warm. They make a great main dish, but you can also serve them as a hearty side to other Mediterranean-inspired dishes.
Variations and Tips for the Best Quinoa-Stuffed Zucchini
- Make It Vegan: To make this recipe fully vegan, simply omit the feta cheese or replace it with a vegan cheese alternative. Nutritional yeast can also be added for a cheesy flavor without dairy.
- Add Protein: While quinoa itself is a great source of plant-based protein, you can bulk up the protein content by adding chickpeas, black beans, or even lentils to the filling. These ingredients blend seamlessly with the other vegetables and will make the dish even more filling.
- Grains and Greens: If you want to switch things up, try using other grains like couscous, bulgur, or brown rice instead of quinoa. Additionally, you can substitute kale for spinach, or even add finely chopped fresh herbs like dill or mint for a unique twist.
- Spice It Up: For those who like a bit of heat, try adding a pinch of cayenne pepper or red pepper flakes to the filling. This gives the dish an extra kick without overwhelming the other flavors.
- Make It Gluten-Free: The recipe is naturally gluten-free as long as you skip the breadcrumbs or use gluten-free breadcrumbs.
Why This Recipe Is Perfect for Any Meal
This vegetarian quinoa-stuffed zucchini dish is not only healthy but also incredibly versatile. It’s packed with plant-based protein from the quinoa and offers a variety of textures, from the soft zucchini to the crunchy breadcrumbs on top. The bright, bold flavors of the vegetables are complemented by the rich notes of cumin and the tangy freshness of lemon.
Because it’s so nutrient-dense and satisfying, this recipe works as both a light lunch or a heartier dinner. It’s also a great option for meal prep. Simply make a big batch, and you’ll have healthy, delicious meals ready for a few days. These stuffed zucchinis also reheat well, making them ideal for leftovers.
Serving Suggestions
- Pair this dish with a crisp side salad, such as a cucumber and tomato salad, dressed with olive oil and lemon juice for a light and refreshing contrast.
- Serve alongside roasted vegetables or a grain salad like tabbouleh to keep the meal entirely plant-based and packed with flavor.
- For extra protein, consider serving these stuffed zucchinis with a side of hummus, falafel, or marinated tofu.
Nutritional Benefits of Quinoa-Stuffed Zucchini
This recipe not only tastes great but is also packed with nutrients. Zucchini is low in calories and rich in vitamins like vitamin C, while quinoa is a complete protein, providing all nine essential amino acids.
The inclusion of vegetables like spinach, bell peppers, and carrots adds fiber, vitamins, and minerals, making this dish a powerhouse of nutrients. Moreover, the olive oil offers heart-healthy fats, while lemon juice and fresh herbs provide antioxidants.
