Mediterranean Stuffed Zucchini
This Mediterranean Stuffed Zucchini recipe is a flavorful and nutritious dish filled with quinoa, fresh herbs, cherry tomatoes, and feta. Perfect for those following a Mediterranean diet or looking for a healthy dinner option, this recipe delivers satisfying taste with wholesome ingredients.
Equipment
- Oven
- Skillet
- Mixing bowl
- Baking Sheet
- Parchment paper
Ingredients
Main Ingredients
- 4 medium zucchini halved and hollowed
- 1 tbsp olive oil plus extra for drizzling
- 1 medium yellow onion finely chopped
- 2 cloves garlic minced
- 1 medium red bell pepper finely chopped
- 1 cup quinoa cooked
- 0.5 cup cherry tomatoes quartered
- 0.25 cup Kalamata olives chopped
- 0.25 cup fresh parsley chopped
- 2 tbsp fresh dill chopped
- 1 tbsp fresh mint chopped
- 0.5 cup feta cheese crumbled, plus extra for topping
- 1 lemon zest and juice
- 0.5 tsp dried oregano
- 0.25 tsp red pepper flakes optional
- to taste salt and black pepper
- 0.25 cup vegetable broth or water if needed
- toasted pine nuts optional garnish
Instructions
- Preheat the oven to 375°F. Line a baking sheet with parchment paper. Wash and halve the zucchini lengthwise. Hollow them out with a spoon and reserve the flesh.
- Brush zucchini boats with olive oil, season lightly, and bake for 10 to 15 minutes until slightly tender.
- In a skillet, heat olive oil. Sauté onion for 5 minutes. Add garlic and red pepper. Cook for 5 more minutes. Stir in reserved zucchini flesh and cook until softened.
- Remove from heat. Add quinoa, tomatoes, olives, herbs, feta, lemon zest, and spices. Squeeze in half the lemon juice. Mix and adjust seasoning. Add broth if mixture is dry.
- Fill the zucchini boats generously. Top with extra feta and a light drizzle of olive oil.
- Bake for 20 to 25 minutes until golden and tender. Let rest for 5 to 10 minutes. Finish with remaining lemon juice and pine nuts if using.
Notes
You can prepare the filling ahead of time and store it in the fridge. This recipe also freezes well after baking. Use fresh herbs for the best flavor.
Nutrition Information (Per Serving)
- Calories: 450
- Carbohydrates: 38 g
- Protein: 20 g
- Fat: 25 g
- Saturated Fat: 7 g
- Cholesterol: 25 mg
- Sodium: 620 mg
- Potassium: 900 mg
- Fiber: 12 g
- Sugar: 8 g
- Vitamin A: 950 IU
- Vitamin C: 60 mg
- Calcium: 220 mg
- Iron: 3 mg