Zucchini Boats with Lentil Filling
Nutritional values
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.1 g | (50 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 120.2 μg | (200 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,334 mg | (33 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Zucchini
- lemons (Juice)
- salt
- freshly ground peppers
- 1 onion
- 1 garlic clove
- 1 tsp freshly grated ginger
- 1 Tbsp vegetable oil
- ½ tsp ground cilantro
- 2 tsps Curry
- 400 grams crushed, canned Tomatoes
- 250 grams red Lentils
- 750 milliliters Vegetable broth
- cayenne pepper
- 8 Tbsps Yogurt (0.1% fat)
- cilantro
Preparation steps
Rinse zucchini, trim, cut in half lengthwise and scoop out the seeds leaving a 1 cm (approximately 1/3 inch) edge. Sprinkle the cut surfaces with 2 tablespoons of lemon juice and salt. Cut the zucchini meat into small cubes.
Peel the onion and garlic and finely chop. Heat the oil in a saute pan and cook the onion, garlic and ginger until fragrant. Stir in the coriander and curry and saute briefly. Add the cubed zucchini, 2 tablespoons of crushed tomato, and the lentils and stir to combine. Add the 500 ml (approximately 2 cups) of broth, bring to a boil, reduce the heat and simmer, covered.
Simmer for 15 minutes.
Season the lentils with lemon juice, salt and cayenne pepper. Spoon the mixture into the hollowed-out zucchini halves. Transfer to a baking dish. Spread 1 tablespoon of yogurt on each of the zucchini. Combine the remaining tomatoes with remaining broth and pour into the baking dish. Bake in a preheated 200°C (approximately 400°F) oven for about 30 minutes.
Serve garnished with cilantro leaves.
