Stuffed Zucchini Boats Recipe | Easy and Healthy Vegetarian

Stuffed zucchini boats are a vibrant, healthy, and satisfying vegetarian meal. This dish combines tender zucchini with a flavorful stuffing, which can be customized according to your preferences. The boats are typically filled with a mixture of quinoa, vegetables, and herbs, offering a delightful combination of textures and flavors. Whether you’re looking for a light lunch, a hearty dinner, or a unique side dish, stuffed zucchini boats make an excellent choice. This recipe is perfect for anyone on a vegetarian or plant-based diet, and it can easily be adapted for gluten-free or dairy-free diets.

Nutrition (per serving)

• Calories: 180-220 kcal
• Protein: 6-8g
• Carbohydrates: 25-30g
• Fat: 7-9g
• Fiber: 4-5g
• Sugar: 6g
• Sodium: 200-300mg
• Vitamins & Minerals: Rich in vitamin C, potassium, and antioxidants.

Prep Time: 10 minutes
Active Time: 25 minutes
Resting Time: 5 minutes
Total Time: 40 minutes

Cuisines: Mediterranean, Vegetarian
Course: Main Course or Side Dish
Servings: 4 servings

Equipment

• Oven
• Baking tray
• Knife
• Spoon (for scooping zucchini)
• Skillet (optional, for sautéing veggies)
• Mixing bowl

Ingredients

• 4 medium zucchinis
• 1 cup quinoa (cooked)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 1 red bell pepper, chopped
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup cherry tomatoes, diced
• 1/4 cup black beans, drained and rinsed (optional)
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• 1/4 cup shredded cheese (optional, use vegan cheese for dairy-free)
• Fresh parsley or basil for garnish

Instructions

1. Prepare the Zucchini:
   Preheat your oven to 375°F (190°C). Cut the zucchinis in half lengthwise and scoop out the center with a spoon, leaving a small border around the edges to create a “boat.” You can discard the scooped-out zucchini flesh or save it for another dish. Place the zucchini halves on a baking tray.
2. Cook the Quinoa:
   If you haven’t already cooked the quinoa, rinse it under cold water and cook according to package instructions. Typically, you’ll use 1 cup of quinoa to 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat and simmer for about 15 minutes, until the liquid is absorbed and the quinoa is tender.
3. Sauté the Vegetables:
   In a skillet, heat the olive oil over medium heat. Add the chopped onion and bell pepper, and sauté for about 3-4 minutes, until softened. Add the corn, cherry tomatoes, and black beans (if using). Cook for an additional 2-3 minutes, stirring occasionally. Season with garlic powder, oregano, salt, and pepper. Remove the skillet from the heat.
4. Combine the Stuffing:
   In a mixing bowl, combine the cooked quinoa with the sautéed vegetable mixture. Taste and adjust seasoning if needed.
5. Stuff the Zucchini Boats:
   Spoon the quinoa and vegetable mixture into each zucchini boat, pressing it down gently to fill each half completely.
6. Bake the Zucchini Boats:
   Place the stuffed zucchini boats on a baking tray and bake in the preheated oven for 15-20 minutes, or until the zucchini is tender and the stuffing is heated through. If you’re using cheese, sprinkle it on top of the stuffed zucchinis during the last 5 minutes of baking to melt it.
7. Serve:
   Once baked, remove the zucchini boats from the oven and let them rest for a few minutes. Garnish with fresh parsley or basil for added flavor and color. Serve as a main dish or as a side to complement other meals.

Nutrition & Health Benefits

• Zucchini: Zucchini is low in calories and high in water content, making it an excellent choice for hydration and weight management. It’s also rich in antioxidants, including vitamin C and beta-carotene, which promote healthy skin and immune function.
• Quinoa: Quinoa is a complete plant protein, containing all nine essential amino acids. It’s also high in fiber and provides a good source of B-vitamins, magnesium, and iron.
• Vegetables: The vegetables used in this recipe, like bell peppers, onions, and tomatoes, are loaded with vitamins, minerals, and fiber, contributing to heart health, digestion, and overall well-being.
• Beans (optional): Adding black beans boosts the protein and fiber content, making this dish even more filling and nutritious.

Resting Time: After removing from the oven, allow the stuffed zucchini boats to rest for 5 minutes before serving. This helps the flavors settle and ensures that they are not too hot to handle.

Total Time: 40 minutes, including prep, active, and resting time.

Variations

• Vegan Option: Make this recipe vegan by skipping the cheese or using a dairy-free cheese alternative.
• Gluten-Free Option: This recipe is naturally gluten-free, as quinoa is gluten-free. Just make sure to use gluten-free ingredients when needed.
• Add Protein: For extra protein, you can add lentils or tofu to the stuffing mix, or even top the boats with some roasted chickpeas.

Conclusion
Stuffed zucchini boats are a fantastic option for anyone looking for a healthy, filling, and easy-to-make vegetarian dish. This recipe is versatile, customizable, and packed with nutrients. Whether you’re meal prepping for the week, hosting a family dinner, or enjoying a light lunch, these stuffed zucchini boats are sure to impress.