Garrison of zucchini stuffed with quinoa and vegetables

45 min
Suitable for vegans
Cuisine type: Vegan cuisine
Seasonal period: All year
Ingredients for 5 portions
Ingredients for portions/units
Courgette 0.5 kg
Onion 0.1 kg
Carrots 0.1 kg
Red pepper 0.1 kg
Green pepper 0.1 kg
Quinoa 0.05 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
176.67
kcal
Carbohydrates
15.12
g
Proteins
3.41
g
Lipids
11.24
g
Sugars 8.44 g
Salt (Sodium) 23.29 mg
Folic acid 26.32 ug
Vitamin C 52.41 g
Vitamin A 332.04 ug
Zinc 0.63 mg
Iron 1.86 mg
Calcium 73.28 mg
Cholesterol 0.05 mg
Polyunsaturated fatty acids 1.18 g
Monounsaturated fatty acids 8.05 g
Saturates 1.42 g
Fiber 3.33 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.