Chickpea and Quinoa Stuffed Zucchini Boats

Full of nutritious ingredients, these zucchini boats are very easy to make and go exceptionally well with a side of homemade tzatziki.

The flavours for these zucchini boats were inspired by a traditional Palestinian dish called Maftoul (hand rolled couscous). When I was a kid, my grandmother used to make Maftoul with a side of a mixed vegetable broth of zucchini, carrots, pumpkin, potato and chickpeas spiced with cinnamon and cumin. It was a celebratory dish made only on special occasions since it would take all day to hand roll the Maftoul!

For a gluten-free alternative, I decided to substitute the Maftoul for quinoa. Full of nutritious ingredients, these zucchini boats were very easy to make. Most importantly, being so yummy, they were a big hit with the kids.

I served them with a side of homemade tzatziki that complemented the flavours beautifully!

Nutritional benefits:

Zucchini is high in vitamin A for eye health, vitamin B6 for neurological function and vitamin C – a powerful antioxidant that boosts the immune system and reduces oxidative stress. It is packed full of the carotenoids lutein, zeaxanthin, and beta-carotene that also act as antioxidants and have anti-cancer effects. As an added benefit, zucchini contains both soluble and insoluble fibres which contribute to a healthy digestive system and heart. Being low in carbohydrates, zucchini also helps keep insulin and blood sugar levels low.

Quinoa is a great plant-based source of protein. It also contains the polyphenols quercetin and kaempferol that exert antioxidant effects and help protect against chronic diseases and cancers.

Chickpeas are another excellent plant-based protein source that contain minerals such as magnesium and potassium for heart heal

Note: When preparing chickpeas and quinoa, be sure to soak them prior to cooking to get rid of phytates, which are anti-nutrients that reduce the absorption of minerals such as iron and zinc. See my blog post “How to prepare and cook dried beans”.

Now, I could go on and on about the benefits of zucchini and the other ingredients in these awesome little green boats, but let’s get to how I made them!

P.S. This recipe serves 4.

Ingredients: 

·      4 large zucchinis

·      1 cup cooked quinoa

·      1/2 cup cooked chickpeas

·      1 small carrot, shredded

·      1 small red onion, finely diced

·      1/4 cup chopped parsley

·      1 Tbsp pine nuts, toasted

·      1/4 tsp ground cumin

·      1/4 tsp ground cinnamon

·      1 Tbsp olive oil

·      1 tsp salt

·      Juice of one lemon

Instructions: 

·      Preheat oven to 180°C.

·      Trim off the stem ends then cut each zucchini in half.

·      Using a zucchini corer or a teaspoon, hollow out the zucchini by removing the flesh so that they resemble a boat.

·      In a bowl, mix cooked quinoa, chickpeas, carrot, red onion, parsley.

·      In a small bowl, whisk cumin, cinnamon, salt, olive oil and lemon juice, then mix through to season the quinoa mix.

·      Line the zucchini boats in a baking tray.

·      Fill each zucchini boat with quinoa mix and cover tray with foil.

·      Bake for 25 minutes or until the zucchini is tender. Test with a fork.

·      Remove from oven and serve immediately with a side of tzatziki.

·      Homemade tzatziki - combine yoghurt (or alternative), chopped mint, diced cucumber and salt to taste

No waste tip - You can cook the zucchini flesh with olive oil, lemon, mint, salt and pepper as a side dish or add to a soup.

Enjoy!