Low Sodium Stuffed Zucchini with Herbed Quinoa

Elevate your plant-based meals with this flavorful Low Sodium Stuffed Zucchini with Herbed Quinoa recipe! These tender zucchini boats are generously filled with a hearty quinoa mixture bursting with colorful vegetables like red bell peppers, cherry tomatoes, and spinach, all enhanced with fresh parsley, basil, and a bright hint of lemon zest. Perfect for those seeking a low-sodium yet highly satisfying meal, this recipe is a delicious showcase of wholesome ingredients and Mediterranean-inspired flavors. With a quick prep time of just 15 minutes and a baking time that allows the zucchini to become perfectly tender, this dish is ideal for weeknight dinners or impressing guests at your next gathering. Serve as a light main course or a vibrant side dish, garnished with fresh herbs for a finishing touch.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 medium Zucchini
• 0.5 cup Quinoa
• 1 cup Water
• 2 tablespoons Olive oil
• 2 cloves Garlic
• 0.5 cup Red bell pepper
• 0.5 cup Cherry tomatoes
• 1 cup Baby spinach
• 2 tablespoons Fresh parsley
• 2 tablespoons Fresh basil
• 1 teaspoon Lemon zest
• 1 tablespoon Lemon juice
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash the zucchinis and slice them in half lengthwise. Use a spoon to scoop out the flesh, leaving about 1/4-inch thickness around the edges to form a boat shape. Reserve the scooped zucchini flesh and chop it finely.

Step 3

Line a baking sheet with parchment paper and place the zucchini halves cut-side up. Brush them with 1 tablespoon of olive oil and set aside.

Step 4

Rinse the quinoa under cold water and combine it with 1 cup of water in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.

Step 5

While the quinoa cooks, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.

Step 6

Add the chopped zucchini flesh, diced bell pepper, and quartered cherry tomatoes to the skillet. Cook for 5-7 minutes or until the vegetables are tender and most of the moisture has evaporated.

Step 7

Stir in the baby spinach, parsley, and basil. Cook for 2 more minutes until the spinach wilts. Remove from heat.

Step 8

Add the cooked quinoa, lemon zest, lemon juice, and black pepper to the vegetable mixture. Stir everything thoroughly to combine.

Step 9

Spoon the quinoa mixture evenly into the prepared zucchini boats. Press down lightly so the filling is packed into each half.

Step 10

Bake in the preheated oven for 20-25 minutes, or until the zucchini is tender but still firm to the touch, and the filling is slightly golden on top.

Step 11

Remove from the oven and let cool for a few minutes before serving. Optionally, garnish with additional chopped parsley or basil.

Nutrition Facts

Serving size	(1345.3g)

Amount per serving	% Daily Value*
Calories	870.8

Total Fat 36.7g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 3.3g
Cholesterol 0mg	0%
Sodium 8091.8mg	0%
Total Carbohydrate 115.3g	0%
Dietary Fiber 10.3g	0%
Total Sugars 59.0g
Protein 22.6g	0%

Vitamin D 0IU	0%
Calcium 221.1mg	0%
Iron 7.3mg	0%
Potassium 2205.9mg	0%

*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.

Source of Calories

Fat: 37.5%

Protein: 10.3%

Carbs: 52.3%