Zucchini stuffed with quinoa and vegetables

45 min
Suitable for vegans
Type of dish: Vegetables
Temperature: Hot
Cuisine type: Vegan cuisine
Seasonal period: All year
Ingredients for 5 portions
Ingredients for portions/units
Courgette 0.75 kg
Onion 0.15 kg
Carrots 0.15 kg
Red pepper 0.15 kg
Green pepper 0.15 kg
Quinoa 0.075 kg
Vegetable stock 0.25 l
Table salt 0.005 g
Olive oil 0.05 l
See Recipe
Onion 0.05 kg
Carrots 0.025 kg
Green leek 0.075 ud
Parsley 0.0 g
Water 0.25 l
Elaboration
  • Brunoise the onion.
  • Dice the carrot, red pepper and green pepper.
  • Cut the zucchini into pieces of about 12 cm, cut in half and take out the flesh.
  • Cook the vegetables until soft and leave aside.
  • Cook the zucchini for 5 minutes in the steam cooker.
  • To cook the quinoa:
    • Place the quinoa on a sieve and wash it for a few seconds.
    • Let drain.
    • Cook for 15 minutes. You need twice as much water or stock as quinoa.
    • Season with salt.
  • Mix the vegetables with the quinoa and fill the zucchini.
  • Heat in the oven for serving.
Nutritional information (1 portion)
Energy
230.52
kcal
Carbohydrates
24.28
g
Proteins
5.54
g
Lipids
11.96
g
Fiber 5.65 g
Saturates 1.51 g
Monounsaturated fatty acids 8.12 g
Polyunsaturated fatty acids 1.41 g
Cholesterol 0.05 mg
Calcium 119.23 mg
Iron 2.97 mg
Zinc 1.01 mg
Vitamin A 478.75 ug
Vitamin C 82.73 g
Folic acid 58.19 ug
Salt (Sodium) 40.68 mg
Sugars 14.34 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.