Stuffed Zucchini Boats Recipe
These Stuffed Zucchini Boats are a wholesome and satisfying lunch option, filled with a flavorful quinoa and lentil mixture. A perfect blood pressure-friendly meal packed with plant-based goodness.
Rich in fiber, protein, and essential nutrients, these zucchini boats are easy to prepare and a great addition to your heart-healthy diet.
Serve them fresh out of the oven for a warm and hearty meal that supports your wellness goals.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 25 minutes Total Time: 40 minutes | Approximately 300 calories Zucchini (1 large): ~40 calories Quinoa (½ cup, cooked): ~110 calories Lentils (½ cup, cooked): ~115 calories Olive oil (1 tsp): ~40 calories |
Ingredients
- 2 large zucchinis, halved and hollowed
- ½ cup cooked quinoa
- ½ cup cooked lentils
- 1 tablespoon olive oil
- 1 clove garlic, minced
- ½ cup diced tomatoes
- 1 teaspoon dried oregano
- Salt-free seasoning to taste
- Optional: fresh parsley for garnish
Instruction
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Slice the zucchinis in half lengthwise and scoop out the center to create boats. Set aside.
- Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant.
- Stir in cooked quinoa, lentils, diced tomatoes, oregano, and salt-free seasoning. Cook for 5 minutes.
- Fill each zucchini boat with the quinoa-lentil mixture and place on the prepared baking sheet.
- Bake for 25 minutes or until zucchinis are tender and filling is heated through.
- Garnish with fresh parsley if desired and serve warm.
Photos
Extra tips
Flavor variations
- Cheesy Addition: Sprinkle a small amount of low-sodium Parmesan before baking.
- Spicy Twist: Add a pinch of red chili flakes to the quinoa-lentil mixture.
- Herbal Boost: Mix in fresh basil or dill for extra flavor.
- Veggie Mix: Add chopped bell peppers or spinach to the filling.
Storage tips
- Store leftover stuffed zucchini boats in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 350°F (175°C) for 10-15 minutes or until warm.
- The filling can be prepared ahead and stored separately for up to 3 days.
Nutritional insight
- Zucchinis are low in calories and high in vitamins C and A, supporting vascular health.
- Quinoa and lentils provide plant-based protein, fiber, and essential amino acids.
- Olive oil adds heart-healthy fats, promoting good cholesterol levels.
- Diced tomatoes contribute antioxidants and lycopene, supporting overall heart health.
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