Seasonal Kitchen

Stuffed Zucchini

with Quinoa Filling and Mango Sauce
4.6875
Average: 4.7 (16 votes)
(16 votes)
Stuffed Zucchini

Stuffed Zucchini - Spicy stuffed vegetables with a fruity sauce

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
250
calories
Calories

Healthy, because

Even smarter

Nutritional values

With only 250 calories per serving, this vegetable meal rich in vitamins and minerals is ideal for losing weight. Plenty of protein and fibre ensure that hunger does not return immediately. Those who like it less spicy can do without the Sambal oelek.

Quinoa is also called Andean millet or Inca rice. The mustard-grain sized seeds are gluten-free and are therefore also suitable for people with gluten intolerance (celiac disease). Quinoa is available in health food stores, organic food stores and well-stocked supermarkets.

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:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 ½ ounces Quinoa
2 ½ ounces Vegetable broth
2 zucchini (each about 250 grams)
5 ounces Cream cheese (0.2% fat)
1 tablespoon ground almonds
salt
peppers
1 small ripe Mango (about 350 grams)
2 stalks mint
½ Lime
1 generous pinch Sambal oelek
How healthy are the main ingredients?
QuinoaalmondzucchinisaltMangomint
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 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.