Preparation Time:
55 min
Difficulty:
Expert
Ingredients:
- 5 medium vegetable marrows
- 200g of quinoa
- 400ml of vegetable broth
- 100g of cherry tomatoes
- 150g of feta cheese
- 50g of pine nuts
- 200g of fresh basil
- 100ml of olive oil
- 2 cloves of garlic
- Salt and pepper to taste
Kitchen Tools Needed:
- oven
- baking dish
- mixing bowl
- cooking pot
- knife
- cutting board
Instructions:
- Preheat the oven to 180°C (350°F).
- Cut the vegetable marrows in half lengthwise and scoop out the insides to create boats. Set aside the scooped-out flesh.
- Cook the quinoa in vegetable broth according to package instructions. Once cooked, let it cool.
- In a mixing bowl, combine the cooked quinoa, chopped cherry tomatoes, crumbled feta cheese, and chopped vegetable marrow flesh.
- In a food processor, blend fresh basil, olive oil, garlic, salt, and pepper to create a pesto. Mix the pesto into the quinoa mixture until well combined.
- Fill each vegetable marrow boat with the quinoa and pesto mixture, packing it tightly.
- Sprinkle pine nuts on top of each stuffed marrow. Place them in a baking dish and cover with foil.
- Bake for 25-30 minutes in the preheated oven until the marrows are tender but not mushy. Remove the foil for the last 10 minutes to toast the pine nuts.
Macros:
- Total Calories: 360kcal
- Carbs: 30g
- Proteins: 10g
- Fats: 15g
Vegetable Marrow: A Nutritious and Versatile Squash
The summer squash vegetable marrow features a gentle taste and stands as a close relative of zucchini. The vegetable contains a delicate texture with pale green or yellowish skin that leads to easy digestion because of its high water content. The vegetable contains low calorie content with high vitamin C, potassium, and fiber to promote hydration and digestive health.
The vegetable works well with different cooking flavors which makes it suitable for many different dishes. Rice along with meat and spices typically fill vegetable marrow before it gets baked or grilled after being sliced. The vegetable is suitable for sautéing with herbs and pureeing into soups and can also replace regular flour in baking and preserves.
Gardeners can cultivate vegetable marrow in temperate regions where the soil drains well and must harvest the vegetable early to achieve its tender consistency. Home gardeners and cooks prefer this vegetable because of its fast growth rate and flexible nature. The vegetable marrow brings nutritious value to diets as people prepare it fresh or cook it or pickle it for consumption.
