EatSmarter exclusive recipe

Stuffed Zucchini

with Quinoa Filling and Mango Sauce
5
Average: 5 (1 vote)
(1 vote)
Stuffed Zucchini

Stuffed Zucchini - Spicy stuffed vegetables with a fruity sauce

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Health Score:
Health Score
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
250
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie250 kcal(12 %)
Protein18 g(18 %)
Fat6 g(5 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.3 mg(21 %)
Folate118 μg(39 %)
Pantothenic acid0.8 mg(13 %)
Biotin11.9 μg(26 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C51 mg(54 %)
Potassium685 mg(17 %)
Calcium188 mg(19 %)
Magnesium84 mg(28 %)
Iron4.2 mg(28 %)
Iodine14 μg(7 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1 g
Uric acid65 mg
Cholesterol4 mg
Development of this recipe:

Ingredients

for
2
Ingredients
40 grams
75 milliliters
2
Zucchini (each about 250 grams)
150 grams
1 tablespoon
ground almonds
1
small ripe Mango (about 350 grams)
2 sprigs
½
1 generous pinch
Preparation

Kitchen utensils

1 Sieve, 1 Measuring cups, 1 Pot, 1 Wooden spoon, 1 Teaspoon, 1 Tablespoon, 1 Large knife, 1 Cutting board, 1 Medium bowl, 1 Immersion blender, 1 deep bowl, 1 Citrus juicer, 1 Baking sheet, 1 Parchment paper

Preparation steps

1.
Stuffed Zucchini preparation step 1

Rinse and drain quinoa in a sieve. Bring quinoa and vegetable broth to a boil in a pot, then cover and cook for 20 minutes over low heat. Allow to cool slightly.

2.
Stuffed Zucchini preparation step 2

While the quinoa is cooking, rinse and dry zucchini, cut in half lengthwise and remove the seeds with a teaspoon.

3.
Stuffed Zucchini preparation step 3

Stir quinoa with cream cheese and ground almonds. Season with salt and pepper. Divide filling among zucchini halves.

4.
Stuffed Zucchini preparation step 4

Lay stuffed zucchini halves on a baking sheet lined with parchment paper and bake in preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for about 30 minutes.

5.
Stuffed Zucchini preparation step 5

Meanwhile, to make sauce, cut off mango on both sides of pit, then scoop out flesh with a spoon. 

6.
Stuffed Zucchini preparation step 6

Cut half of the mango flesh into small cubes, chop the rest coarsely and puree with an immersion blender.

7.
Stuffed Zucchini preparation step 7

Rinse mint, shake dry and pluck the leaves. Set some mint leaves aside and cut the rest into strips. Squeeze juice from lime half.

8.
Stuffed Zucchini preparation step 8

Stir mint strips with diced mango, mango puree, 1-2 teaspoons lime juice and the Sambal oelek. Season with salt. Serve the zucchini halves with mango sauce and garnish with mint leaves.