By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 6
  1. High Fiber
  2. Healthy carb


  1. 2 poblano peppers
  2. 3 large ripe zucchinis (about 2 pounds)
  3. 2 cups fresh corn kernels (about 4 ears)
  4. 1 tablespoon chopped fresh oregano
  5. 1 tablespoon olive oil
  6. 1 tablespoon fresh lime juice
  7. 3/4 teaspoon ground cumin
  8. 1/4 teaspoon freshly ground black pepper
  9. 1/2 cup water
  10. 1/2 cup tomato sauce
  11. 1/2 cup uncooked quinoa
  12. 3 ounces soy cheese, shredded (about 1 cup packed)


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 size: 1/2 stuffed zucchini

  • Calories 201
  • Total fat 5 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 157 mg
  • Total carbohydrate 31 g
  • Dietary fiber 5 g
  • Added sugars 0 g
  • Protein 8 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

July 18, 2015