Teresa's Recipes
Lentil and Quinoa Stuffed Zucchini
Delight in the vibrant flavors of this hearty Lentil and Quinoa Stuffed Zucchini, a dish that beautifully marries health and taste. Each zucchini boat is overflowing with a savory mixture of nutty quinoa, protein-packed lentils, fresh spinach, and ripe tomatoes, all topped with a golden crust of Parmesan cheese. This recipe is not only a feast for the eyes but also a wholesome meal that pays homage to Mediterranean cooking traditions, where vegetables are often celebrated as the stars of the plate.
Ingredients
- 4 medium, halved lengthwise Zucchini
- 2 tablespoons Olive oil
- 1 medium, diced Onion
- 3 cloves, minced Garlic
- 1 cup, rinsed Quinoa
- 1 cup, cooked or canned (drained and rinsed) Lentils
- 1 large, diced Tomato
- 2 cups, fresh Spinach
- 1/2 cup, grated Parmesan cheese
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Calories: 250
- Fat: 8g
- Carbs: 35g
- Protein: 12g
- Sodium: 200mg
- Sugar: 3g
Instructions
- Preheat the oven to 375°F (190°C).
- Cut the zucchini in half lengthwise and scoop out the seeds, creating a boat-like shape. Set aside.
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing until soft and fragrant, about 3-4 minutes.
- Add the rinsed quinoa to the skillet and toast for a few minutes, stirring frequently.
- Pour in 2 cups of water (or vegetable broth for added flavor), bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until quinoa is fluffy and the liquid is absorbed.
- Stir in the cooked or canned lentils, diced tomato, and fresh spinach. Season with salt and pepper to taste. Cook for an additional 3-4 minutes until the spinach wilts.
- Spoon the quinoa and lentil mixture generously into the prepared zucchini boats, packing it down slightly. Top with grated Parmesan cheese.
- Arrange the stuffed zucchini on a baking sheet and bake for 20-25 minutes, or until the zucchini is tender and the cheese is melted and golden brown.
- Remove from the oven and let cool for a few minutes before serving.
Tips
- For extra flavor, consider adding herbs like thyme or basil to the filling.
- You can substitute the Parmesan cheese with a dairy-free alternative if desired.
- Feel free to add other vegetables like bell peppers or mushrooms to the filling for added texture and nutrition.