Quinoa-Stuffed Zucchini
Healthy, because
Even smarter
Nutritional values
Although vegetarian, this dish still has plenty of iron thanks to the quinoa, which is needed for blood formation, among other things. The quinoa also contains a lot of fiber, which, together with the fiber from the zucchini, stimulates digestion.
If you like, sprinkle on some chopped walnuts to the dish before serving. This not only provides an additional crunch factor but also brings many healthy polyunsaturated fatty acids onto the plate.
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 60.2 μg | (100 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 298 mg | (30 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 16 g |
Preparation steps
Cook the quinoa according to the package directions. Drain in a colander.
Rinse and trim 4 of the zucchini. Cut in half lengthwise and use a teaspoon to scoop out the flesh. Blanch the hollowed zucchini in boiling salted water for 2 minutes. Place in a ice water bath to cool. Drain thoroughly and place on a baking sheet.
Peel the carrot and cut into small cubes. Chop the remaining zucchini into small cubes. Soak the raisins in a bowl of water. Heat a convection oven to 350°F.
Heat the olive oil in a skillet. Add the carrot and zucchini cubes, and cook for 5 minutes. Season with salt and pepper to taste. Stir in the drained quinoa and raisins. Add the parsley. Divide the mixture between the hollowed zucchini. Sprinkle with cheese. Bake until the cheese is melted and the zucchini are cooked through, about 25 minutes.
