Vegetarian Quinoa & Feta Stuffed Zucchini

4.0
(4)
3 Reviews

These vegetarian stuffed zucchinis are perfectly tender and fresh with the flavors of the Mediterranean. Olives and feta cheese deliver a nice salty bite, while quinoa adds a nutty flavor, along with protein and fiber.

By
Adam Hickman
Adam Hickman

Adam Hickman spent nearly a decade developing, testing and refining thousands of recipes for various Dotdash Meredith brands, including Real Simple, Food & Wine and EatingWell. This involved evaluating recipes using ESHA (a nutritional analysis software) and adjusting them as needed to meet nutritional standards.

EatingWell's Editorial Guidelines
Updated on September 19, 2023
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
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Prep Time:
15 mins
Additional Time:
25 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 4 medium zucchini

  • ¼ teaspoon salt

  • ½ teaspoon ground pepper

  • 1 tablespoon extra-virgin olive oil

  • ¾ cup chopped onion

  • 1 tablespoon finely chopped garlic

  • ¾ teaspoon smoked paprika

  • 1 tablespoon chopped fresh oregano, divided

  • 1 cup cooked quinoa

  • 1 cup diced plum tomatoes

  • 8 pitted Kalamata olives, chopped

  • ½ cup crumbled feta cheese

Directions

  1. Preheat oven to 350 degrees F. Cut each zucchini in half lengthwise and, using a teaspoon, remove most of the flesh, leaving 1/2-inch-thick shells. Coarsely chop half of the flesh; discard the remaining flesh or reserve for another use. Place the zucchini shells on a baking sheet; sprinkle with salt and pepper. Bake until the zucchini starts to soften, 10 to 13 minutes.

  2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add the chopped zucchini, onion, garlic, paprika and 2 teaspoons oregano; cook, stirring occasionally, until the onion starts to soften, 3 to 4 minutes. Remove from the heat and stir in quinoa, tomatoes, olives and feta. Divide evenly among the zucchini shells.

  3. Switch the oven to broil and place a rack 8 inches from the heat. Broil the filled zucchini shells until the tops are lightly browned, 5 to 6 minutes. Sprinkle with the remaining 1 teaspoon oregano.

Originally appeared: EatingWell.com, May 2020

Nutrition Facts (per serving)

207 Calories
11g Fat
22g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 stuffed zucchini halves
Calories 207
% Daily Value *
Total Carbohydrate 22g 8%
Dietary Fiber 4g 15%
Total Sugars 7g
Protein 8g 15%
Total Fat 11g 14%
Saturated Fat 4g 18%
Cholesterol 17mg 6%
Vitamin A 701IU 14%
Vitamin C 38mg 42%
Folate 80mcg 20%
Sodium 458mg 20%
Calcium 157mg 12%
Iron 2mg 11%
Magnesium 75mg 18%
Potassium 678mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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