Skip to Content

Recipe: Southwest stuffed zucchini

Medically reviewed on July 18, 2017.

Serves 6

Dietitian Tip

A medium zucchini has more potassium than a medium banana has.

Ingredients

  • 2 poblano peppers
  • 3 large ripe zucchinis (about 2 pounds)
  • 2 cups fresh corn kernels (about 4 ears)
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lime juice
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup water
  • 1/2 cup tomato sauce
  • 1/2 cup uncooked quinoa
  • 3 ounces soy cheese, shredded (about 1 cup packed)

Directions

Heat broiler to high. Cut peppers in half lengthwise; discard seeds and membranes. Place peppers skin side up on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until roasted. Let cool. Coarsely chop peppers and place in a bowl.

Cut zucchinis in half. Carefully scoop out each zucchini like a canoe, leaving shells intact. Chop removed zucchini flesh. Add zucchini, corn and onion to pan. Broil 10 minutes, stirring twice.

Add zucchini and corn mixture to chopped peppers, then stir in oregano, oil, lime juice, cumin and black pepper.

Heat oven to 350 F. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds. Rinse and drain. Repeat the procedure twice.

In a medium saucepan, combine water, tomato sauce and quinoa. Bring to boil. Cover, reduce heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat. Fluff quinoa with a fork.

Add quinoa to zucchini and corn mixture. Toss well. Spoon about 3/4 cup mixture into each zucchini shell. Sprinkle with cheese. Bake at 350 F for 20 minutes or until cheese is golden brown.

Nutritional Analysis (per serving)

Serving Size1/2 stuffed zucchini
Calories201
Carbohydrate31 g
Cholesterol0 mg
Fiber5 g
Protein8 g
Sodium157 mg
Monounsaturated Fat2 g
Saturated Fat1 g
Total Fat5 g

© 1998-2018 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of use

Hide