Lentil Stuffed Zucchini Boats

10 80 281
Ingredients Minutes Calories
Prep Cook Servings
25 min 55 min 4
Lentil Stuffed Zucchini Boats
Health Highlights

Ingredients


1/2 cup Brown lentils, raw
2 tsp Extra virgin olive oil
1/4 cup Red onion (diced)
2 tsp Garlic (minced)
2 cup Baby spinach (homemade or store bought)
1 cup Marinara pasta sauce
1 dash Red pepper flakes
1 pinch Salt and pepper
1 cup shredded Mozzarella cheese
4 medium Zucchini (cut lengthwise)

Instructions


  1. Rinse the lentils under running water for 1 min thoroughly and allow them to soak in a small bowl for 10 min.
  2. Bring 2 cups of water to a boil, add the lentils and allow them to cook for 10-15 min or until al-dente. Keep in mind, if your lentils are older, they may require several additional minutes. Drain the lentils in a strainer and rinse with cold water to stop them from cooking further.
  3. Preheat the oven to 400ºF. Spray a 9×13 baking dish with cooking spray. Using a 1 tsp measuring spoon, scoop out the center of the zucchini leaving a 1/4 inch border on all sides. Line the zucchini in the prepared baking dish, skin side down, set aside.
  4. Heat the olive oil in a skillet over medium high heat. Add the onions and allow to cook for 3-4 min or until they start to brown, add the garlic and let cook for 30 sec. Add in the baby spinach and the lentils and let the spinach just begin to wilt. Stir in the pasta sauce and let it heat all the way through, about 1-2 min. Add the red pepper flakes, check for seasonings, season to taste.
  5. Divide the lentil mixture into the prepared zucchini. Top with mozzarella cheese. Cover the baking dish with foil and bake for 30-35 min. You can remove the foil during the last 2 min of baking and turn on the broiler if you want the cheese to be bubbly.

Nutrition Facts

Per Portion

Calories 281
Calories from fat 107
Calories from saturated fat 48
Total Fat 11.9 g
Saturated Fat 5.3 g
Trans Fat 0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 4.2 g
Cholesterol 27.6 mg
Sodium 426 mg
Potassium 1371 mg
Total Carbohydrate 27.5 g
Dietary Fiber 6.5 g
Sugars 9.1 g
Protein 19.2 g

Dietary servings

Per Portion


Meat Alternative 0.6
Milk Alternative 0.6
Vegetables 4.0

Energy sources


Pygal35%457.670608763107154.1669369950237238%360.0975601077079280.4631814662530527%313.61481767246676137.6147225558665635%38%27%CarbohydratesFatProtein
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