Mediterranean Zucchini Boats
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Unrated
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Prep Time
20 mins
-
Cook Time
40 mins
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Total Time
1 hr
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Servings
3 -6 servings
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Calories
299 kcal
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Course
Dinner
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Cuisine
Mediterranean
Mediterranean Zucchini Boats
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Mediterranean Zucchini Boats are stuffed with spiced quinoa, sun dried tomatoes, chickpeas, kalamata olives and feta then baked until tender.
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Ingredients
- 3-4 zucchini large
- 1/2 cup quinoa rinsed well under cold water, uncooked
- 1/4 cup onion diced, or shallot
- 1 clove garlic grated or minced
- 1 teaspoon cumin ground
- 1 teaspoon oregano dried
- 1/4 teaspoon ground coriander
- 1/4 teaspoon smoked paprika
- kosher salt fresh ground, to taste
- black pepper fresh ground, to taste
- 1/4 cup tomatoes chopped, sun dried
- lemon zest and 2 tablespoons juice
- 1 cup chickpeas rinsed and drained, canned
- 1/4 cup kalamata olives chopped
- 1/3 cup feta cheese crumbled
- 2 tablespoons parsley chopped
- 2 tablespoons pine nuts optional, toasted
Instructions
- Preheat oven to 400° F. Cut the zucchini in half lengthwise and use a spoon to scoop out the middle leaving a 1/4 inch border all the way around. Sprinkle salt onto the flesh and let them sit for 10-15 minutes. Prepare the quinoa while you wait.
- In a large saucepan, sauté the shallot and garlic in a couple teaspoons of olive oil. When they're soft and fragrant, add in the quinoa, cumin, oregano, smoked paprika, salt and pepper, and sun dried tomatoes. Stir together and toast the quinoa for 30 seconds and then pour in 1 cup of water. Bring the quinoa to a boil then cover with a lid and lower the heat and let it simmer for 15 minutes.
- While the quinoa cooks par-bake the zucchini. Start by using a paper towel to blot out the excess liquid from the inside of the zucchini. Spray a sheet pan with cooking oil or line it with foil. Place the zucchini halves onto the sheet cut side up and bake for 10 minutes. Remove from the oven.
- After the quinoa is cooked, add in the lemon zest and juice, chickpeas, olives, feta, and parsley. Fluff everything together with a fork and then divide the filling into the zucchini boats. Drizzle the tops of them with a little olive oil and then place the sheet pan back into the oven and bake another 10 minutes or until the zucchini is tender.
- Remove the zucchini boats from the oven and garnish with toasted pine nuts, extra feta and parsley.
Nutrition Information
Show Details
Calories
299kcal
(15%)
Carbohydrates
42g
(14%)
Protein
13g
(26%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
6g
(35%)
Cholesterol
15mg
(5%)
Sodium
375mg
(16%)
Fiber
8g
(32%)
Sugar
9g
(18%)
Nutrition Facts
Serving: 3-6 servings
Amount Per Serving
Calories 299 kcal
% Daily Value*
| Calories | 299kcal | 15% |
| Carbohydrates | 42g | 14% |
| Protein | 13g | 26% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Cholesterol | 15mg | 5% |
| Sodium | 375mg | 16% |
| Fiber | 8g | 32% |
| Sugar | 9g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
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