עברית
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
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.
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: Wash the zucchini flowers in cold water and put them aside to dry. Gently pick out the centre stamens of the flowers trying not to rip them.
- Prepare the Filling: In a bowl mix the cooked quinoa, carrot, zucchini, green onion and garlic together with parsley, basil olive oil salt & pepper until well mixed.
- Fill the Flowers: Spoon 1-2 tablespoons of the quinoa mixture into each flower, or use a piping bag as shown in this step; fill with the vegetable filling. Now carefully close the tops of each flower to keep filling from running out during baking.
- Preparing the Baking Tray: Turn your oven on, and set it to 180°C (350°F).
- Place a baking paper sheet on your baking tray, and brush it with a bit of olive oil.
- Bake: Add your stuffed flowers to the baking tray. sprinkle some olive oil on them. Bake for 20-25 minutes, until the flowers turn slightly golden while the quinoa and vegetables are warm.
- Serve: Serve the stuffed zucchini flowers hot. You can add a side of lemony yogurt sauce or tahini sauce for extra flavor.
Notes
Picking the Flowers: Choose fresh and young zucchini flowers. Pick all your flowers first thing in the morning, as they taste and feel better. They open early in the morning so try to get them at their freshest.
Filling: Wash the flowers in cold water and ensure they are fully dry before filling to prevent excess moisture.
Extra Filling: Additional ingredients like sliced mushrooms, sun-dried tomatoes, or roasted red pepper can be added to increase the filling if needed.
Taste and Seasoning: Add as much seasoning as you prefer. You can include additional herbs such as rosemary, thyme, and oregano as desired. Or a little bit of spiciness from some finely chopped chili pepper.
Olive Oil: Do not miss the olive oil in the mix or brush on top of flowers. Not only does it add flavor, but the Oil helps bake into that crispy texture.
Salad Sauce: Lemony Yogurt or Tahini is a great companion to this dish
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.
Taste and Seasoning: Add as much seasoning as you prefer. You can include additional herbs such as rosemary, thyme, and oregano as desired. Or a little bit of spiciness from some finely chopped chili pepper.
Olive Oil: Do not miss the olive oil in the mix or brush on top of flowers. Not only does it add flavor, but the Oil helps bake into that crispy texture.
Salad Sauce: Lemony Yogurt or Tahini is a great companion to this dish
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
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