Low Fat Stuffed Veggies (Raw and Cooked Variations)

June 25, 2014

Low Fat Stuffed Veggies (Raw and Cooked Variations) I’ve got to give my family some credit. They are not vegan (yet) or even vegetarian, much to my chagrin. But they do their best to understand my eating habits. They listen to my nutritional spiels with as much enthusiasm as they can muster. They’ve even swapped out 2% in their morning coffee for almond milk and soy creamer! And they always, always try my recipe creations- even the most exotic of the bunch. Whenever I go home, I take advantage of the opportunity to whip up a healthy, plant-based meal for the whole family in hopes that they’ll like it enough to make it again on their own. Unlike some others, this recipe didn’t even need any convincing on my part. It is naturally something that would appeal to anyone. These stuffed veggies are suitable for a wide variety of diets- not to mention the fact that they’re hearty enough to satisfy but light enough that you won’t feel bogged down. It seems like a lot of steps but don’t let that deter you- this recipe is actually quite simple, as are the ingredients. I hope you enjoy it!

Low Fat Stuffed Veggies


-1 cup dry quinoa
-1 medium eggplant
-1 head cauliflower
-2 large zucchinis
-4 beefsteak tomatoes
-1/4 cup lemon juice
-Bragg’s liquid aminos or tamari to taste
-Spices to taste (I used cumin, red pepper, garlic powder, and a bit of no-salt seasoning)
Low Fat Stuffed Veggies (Raw and Cooked Variations)


-Prepare quinoa according to package directions and set aside
-Preheat oven to 350º
-Slice eggplant in half and place skin down in baking dish filled with about 1 inch of water
-Bake for about 20 minutes (until slightly tender), then remove from oven but KEEP YOUR OVEN ON!
-Meanwhile, cut zucchinis in half, lengthwise
-Scoop out flesh from the middle and place in food processor r
-Cut circles into the tops of tomatoes then proceed to scoop out their flesh and place in food processor as well
-Set veggies aside and pulse the “pulp” until chunky
-Cut the cauliflower head into chunks then blend or process until a rice-like texture is achieved
-Combine the cauli rice, half of your zucchini/tomato mixture, and lemon juice in a large bowl
-Add Bragg’s and seasonings to your liking, then set aside
-Grab your baked eggplant halves and scoop out most of the flesh (leaving enough that the shell stays in tact)
-Puree in food processor, then add to cooked quinoa along with remaining zucchini/tomato mixture and Bragg’s/seasonings to your liking
-Fill eggplant halves, 2 zucchini boats, and 2 tomatoes with quinoa
-Bake eggplants (still at 350º) for 8 minutes and other zucchinis/tomatoes for 12-15
-While you’re waiting, fill remaining zucchinis and tomatoes with cauliflower filling and serve
-Remove cooked veggies from oven and serve. Keep in mind that raw foods digest quicker than cooked- so if you are eating both variations, you may want to begin with the raw to avoid digestive discomfort. Sprinkle with some nutritional yeast or vegan mozzarella for a real treat!


Also by Quincy: How to Give Feedback in a Healthy Way

Perfect Vegan Brunch Menu – plus Tofu Quiche Recipe!

How to Think Yourself Toward Compassion

Photo: Quincy Malesovas

Quincy is an NC-based college student who is passionate about leading a healthy and compassionate life. Aside from classes, she fills her time with cooking, writing, travel, and yoga. You can find more from her on her blog Shugurcän and on Instagram.


always stay inspired!