This recipe for baked stuffed zucchini flowers with quinoa and vegetables combines the wonderful flavors of fresh vegetables with the high nutritional value of quinoa. This dish is not only delicious and refreshing but also rich in nutrients, making it suitable for vegetarians, vegans, and anyone seeking a healthy and balanced diet.

 

Baked Stuffed Zucchini Flowers with Quinoa and Vegetables

מתכון פרחי זוקיני ממולאים קינואה Baked Stuffed Zucchini Flowers
Miss Ageless
Baked stuffed zucchini flowers with quinoa and vegetables are a delicate and healthy dish suitable for vegetarians and those seeking gluten-free or dairy-free options. This dish offers a great combination of flavors from the vegetables and herbs, with a crispy outer texture and a soft inner filling.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Cuisine Vegan, Vegetarian
Calories 75 kcal

Equipment

  • Large mixing bowl
  • Sharp knife for chopping vegetables
  • Cutting Board
  • Small spoon or piping bag for filling the flowers
  • baking tray
  • Parchment paper
  • Brush for applying olive oil

Ingredients
  

  • 12 fresh zucchini flowers
  • 1 cup cooked quinoa
  • 1 small carrot finely chopped
  • 1 small zucchini finely chopped
  • 1 green onion finely chopped
  • 1 garlic clove minced
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped basil
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon olive oil for brushing

Instructions
 

  • Prepare the Flowers:
  • Gently rinse the zucchini flowers in cold water and let them dry completely. Carefully remove the inner stamens from the flowers without tearing them.
  • Prepare the Filling:
  • In a large bowl, mix the cooked quinoa, carrot, zucchini, green onion, garlic, parsley, basil, olive oil, salt, and pepper until well combined.
  • Fill the Flowers:
  • Using a small spoon or a piping bag, fill each flower with the quinoa and vegetable mixture. Gently close the tops of the flowers to prevent the filling from escaping during baking.
  • Prepare the Baking Tray:
  • Preheat your oven to 180°C (350°F).
  • Line a baking tray with parchment paper and brush it with a little olive oil.
  • Bake:
  • Place the stuffed flowers on the prepared baking tray and brush them lightly with olive oil.
  • Bake in the preheated oven for 20-25 minutes, or until the flowers are lightly golden and the quinoa and vegetables are heated through.
  • Serve:
  • Serve the stuffed zucchini flowers hot. You can add a side of lemony yogurt sauce or tahini sauce for extra flavor.

Notes

Choosing the Flowers: Select fresh and tender zucchini flowers. Flowers picked on the same day will have better taste and texture. It’s best to pick them early in the morning when they are open.
Cleaning the Flowers: Gently rinse the flowers in cold water and allow them to dry completely before filling to prevent excess moisture.
Additional Filling: You can add more vegetables like chopped mushrooms, sun-dried tomatoes, or roasted red pepper for more variety in flavors.
Seasoning: Adjust the seasoning to your taste. You can add more herbs like rosemary, thyme, or oregano according to your preference. A bit of chopped chili pepper can add a spicy kick.
Olive Oil: Don’t skip the olive oil in the mixture or brushing the flowers. It adds flavor and helps achieve a crispy texture during baking.
Serving Sauce: To enhance the dish, prepare a side sauce such as lemony yogurt sauce or tahini. It adds a complementary flavor and aroma.
Allergies: If there are concerns about allergies to certain ingredients like nuts or olive oil, replace them with suitable alternatives (e.g., coconut oil instead of olive oil).
Personal Preferences: The filling can be customized according to personal taste and preferences. You can add cooked chickpeas or lentils to enrich the dish with additional protein.
Storage: Stuffed and baked zucchini flowers keep well in the refrigerator for a few days. Reheat them in the oven before serving.
Vegan Option: For a vegan alternative, you can replace the egg in the filling with a vegan egg substitute or add a bit more olive oil to maintain the filling's texture.

Nutrition

Serving: 100gCalories: 75kcalCarbohydrates: 10gProtein: 2gFat: 3gSaturated Fat: 0.5gPotassium: 250mgFiber: 2gSugar: 1gVitamin C: 10mgCalcium: 20mgIron: 1mg
Keyword Stuffed Zucchini Flowers
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