Vegan Stuffed Zucchini with Quinoa
The zucchini boats are filled with a mixture of quinoa, sautéed onions, garlic, bell peppers, cherry tomatoes, and the reserved zucchini flesh. A blend of spices, including cumin and smoked paprika, adds depth and flavor to the filling. Baking the stuffed zucchini in the oven until tender creates a hearty and nutritious meal.
INGREDIENTS
For the Stuffed Zucchini:
- 4 medium zucchini
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup cherry tomatoes, quartered
- 1 cup cooked black beans (canned or cooked from dried)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- Fresh parsley or cilantro, chopped, for garnish (optional)
For the Lemon-Tahini Drizzle:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- Salt and black pepper to taste
INSTRUCTIONS
Prepare the Zucchini:
Preheat your oven to 375°F (190°C).
Slice each zucchini in half lengthwise. Using a spoon, scoop out the flesh from each half to create a hollowed-out “boat.” Reserve the zucchini flesh for later use.
Prepare the Quinoa:
- In a saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and fluff with a fork.
Make the Stuffed Zucchini Filling:
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and diced bell pepper. Sauté for another 2-3 minutes until the pepper softens.
Add the quartered cherry tomatoes and sauté for an additional 2-3 minutes until they start to release their juices.
Chop the reserved zucchini flesh and add it to the skillet along with the cooked quinoa and black beans.
Season the mixture with ground cumin, smoked paprika, salt, and black pepper. Stir to combine and cook for another 2-3 minutes until everything is heated through.
Stuff the Zucchini:
Place the hollowed-out zucchini halves in a baking dish.
Fill each zucchini half with the quinoa and vegetable mixture, pressing it down slightly to pack it in.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20-25 minutes or until the zucchini is tender.
Make the Lemon-Tahini Drizzle:
- In a small bowl, whisk together the tahini, lemon juice, water, minced garlic, salt, and black pepper until you have a smooth drizzle.
Serve the Vegan Stuffed Zucchini with Quinoa:
Drizzle the lemon-tahini sauce over the stuffed zucchini.
Garnish with fresh parsley or cilantro if desired.
Serve the stuffed zucchini hot as a delicious and nutritious vegan meal.
TIPS
- Customize the filling by adding other vegetables like corn, peas, or spinach.
- Feel free to use different beans or legumes, such as chickpeas or lentils.
- Adjust the tahini drizzle by adding more lemon juice or water for your desired consistency.
- Store any leftover stuffed zucchini in an airtight container in the refrigerator for up to two days.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Carbohydrates: 45-50g
- Protein: 10-12g
- Fat: 10-12g
- Fiber: 8-10g
