Zucchini Stuffed with Quinoa

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Prep Time 15 minutes
Cook Time 1 hour 10 minutes
Steam 5 minutes
Total Time 1 hour 30 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 4 people
Calories 287.59 kcal


  • 1 cup Quinoa rinsed
  • 1 small Yellow Onion
  • 1 clove Garlic minced
  • 1/3 cup Black Olives chopped
  • 1/3 cup Sun-Dried Tomatoes oil-packed, minced
  • 1/2 cup Dried Breadcrumbs unseasoned
  • 2 tbsp Fresh Parsley minced
  • 4 medium Zucchini cut ends, cut lengthwise
  • 2 cup Water
  • 1/2 tsp Sea Salt
  • 1/2 tsp Black Pepper
  • 1 tsp Olive Oil


  • Oil a 9x13-inch pan lightly, and set aside
  • Using a large saucepan, bring the water to a boil over high heat. Add the quinoa salt the water, and return to boil.
  • Reduce heat low and cover cook for 20 minutes
  • Using a spoon scoop out the flesh of the zucchini, leave the shells intact. Cut the flesh into pieces and set aside
  • Stream the shells of the zucchini for about 5 minutes and set aside
  • Using a large skillet heat the some of tsp of olive oil on medium heat
  • Add onion and garlic to the large skillet cover and cook for about 10 minutes
  • Preheat oven to 350°F
  • Using a large bowl mix in the cooked quinoa, zucchini mixture, onion, olives, sundried tomatoes, parsley, and salt and pepper to taste. Mix together well
  • Stuff the zucchini shells with quinoa mixture, and sprinkle the breadcrumbs on top and place in 9x13 pan
  • Add 1/4 inch of water in the 9x13-inch pan
  • Cover the pan with foil, make sure to seal the foil tightly
  • Bake for about 30 minutes
  • Uncover and bake for 10 more minutes and serve

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Zucchini Stuffed with Quinoa
Amount Per Serving (1 Serving)
Calories 287.59 Calories from Fat 63
% Daily Value*
Fat 7.05g11%
Saturated Fat 1.17g7%
Sodium 408.77mg18%
Carbohydrates 51.3g17%
Fiber 6.24g26%
Sugar 6.93g8%
Protein 10.52g21%
Vitamin A 513.92IU10%
Vitamin B1 0.4mg27%
Vitamin B2 0.3mg18%
Vitamin B3 2.58mg13%
Vitamin B5 0.79mg8%
Vitamin B6 0.53mg27%
Vitamin B12 0.05µg1%
Vitamin C 29.09mg35%
Vitamin E 1.68mg11%
Vitamin K 9.18µg9%
Calcium 96.45mg10%
Copper 0.51mg26%
Folate 128.4µg32%
Iron 4.97mg28%
Manganese 1.33mg67%
Magnesium 125.43mg31%
Phosphorus 291.11mg29%
Selenium 7.89µg11%
Zinc 2.13mg14%
Ess-Methionine 193.04mg
Ess-Tryptophan 110.29mg
Ess-Threonine 295.8mg
Ess-Phenylalanine 417mg
Ess-Arginine 631.29mg
Ess-Lysine 499.18mg
Ess-Leucine 611.43mg
Ess-Isoleucine 365.92mg
Ess-Histidine 260.09mg
Ess-Valine 427.01mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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