Vegan Stuffed Zucchini Boats
A quick, low-carb vegan dinner, these stuffed zucchini boats feature a hearty black bean and corn filling, topped with creamy avocado and fresh cilantro. Packed with fiber, plant-based protein, and healthy fats, they’re perfect for a satisfying, guilt-free meal any night of the week.
Equipment
- 1 Large Baking Dish (9×13-inch recommended)
- 1 Non-Stick Skillet or Frying Pan
- 1 Ceramic Pan (optional)
- 1 Spoon or Teaspoon (for scooping zucchini)
- 1 knife and cutting board
Ingredients
For the Zucchini Boats:
- 4 large Zucchini halved lengthwise and deseeded
- 1 tablespoon Olive Oil
- ½ small Red Onion minced
- ½ small Red Bell Pepper diced
- 1 can 15 oz / 1¼ cup cooked Black Beans, rinsed and drained
- ½ cup Corn Kernels canned or frozen
- ¾ teaspoon Garlic Powder
- 1 teaspoon Paprika
- ½ teaspoon Cumin
- ¼ teaspoon Chili Powder
- ½ teaspoon Oregano
- ¼ teaspoon Salt
- ⅓ cup Tomato Paste
- ⅓ cup Tomato Passata
- ¼ cup Vegetable Broth
For Topping / Serving:
- 1 Ripe Avocado diced
- ¼ tablespoon Spicy Salsa Sauce
- ¼ cup Coconut Yogurt
- ¼ cup Fresh Cilantro
- ¼ cup Corn Kernels
Instructions
- Prepare the Oven and Baking Dish: Preheat your oven to 400°F (200°C) to ensure it reaches the perfect temperature for baking your zucchini boats. While the oven is warming, lightly spray a large baking dish with olive oil to prevent sticking and to help the zucchini cook evenly. A 9×13-inch dish works well to fit eight zucchini halves comfortably, giving them enough space to roast without overcrowding.
- Slice and Hollow the Zucchini: Wash the zucchini thoroughly and cut each one lengthwise into halves. Leave the skin on for structure and nutrition. Using a teaspoon or small spoon, carefully scoop out the inner flesh to create a hollow “boat.” Be gentle to avoid breaking the zucchini walls. Set the scooped zucchini flesh aside—you can save it for another recipe like soups or salads.
- Sweat the Zucchini Halves: Arrange the zucchini halves in the prepared baking dish, cut side up. Sprinkle approximately 1 teaspoon of salt evenly over the surfaces. Allow them to sit for about 20 minutes. This “sweating” process draws out excess moisture, ensuring the boats stay firm while baking and preventing them from becoming soggy.
- Prepare the Aromatic Base: While the zucchini is sweating, heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the minced red onion and sauté for about 1 minute until fragrant. Then, stir in the diced red bell pepper and cook for an additional 1–2 minutes until softened. These aromatics create a flavorful foundation for the filling.
- Add the Protein and Vegetables: Stir in the rinsed black beans and corn kernels into the skillet with the onions and bell pepper. Mix thoroughly to combine all the ingredients. The black beans provide plant-based protein while the corn adds natural sweetness and texture, creating a hearty and nutritious filling.
- Season the Filling: Add the garlic powder, cumin, paprika, chili powder, oregano, and ¼ teaspoon salt to the skillet. Stir continuously for about 1 minute to toast the spices lightly. This step enhances the aroma and flavor depth, giving the filling a rich, Mexican-inspired taste.
- Incorporate the Tomato Base: Pour in the tomato paste, tomato passata, and vegetable broth, stirring well to combine all elements into a thick, saucy mixture. Simmer the filling for about 5 minutes over medium heat, stirring occasionally. This allows the sauce to reduce slightly, intensifying the flavors while ensuring it’s thick enough to stay inside the zucchini boats without spilling.
- Fill the Zucchini Boats: After the zucchini halves have finished sweating, gently pat them dry with a paper towel to remove excess moisture. Using a spoon, fill each zucchini half generously with the prepared black bean and vegetable mixture. Press the filling slightly to make sure it stays compact and well-distributed within each boat.
- Bake the Zucchini Boats: Cover the baking dish loosely with aluminum foil to prevent the tops from drying out. Place the dish in the preheated oven and bake for 10–15 minutes. Check for doneness by inserting a fork gently into the zucchini—it should be tender but not mushy. The foil can be removed in the last 2–3 minutes if you prefer a lightly roasted top.
- Prepare the Toppings: While the zucchini boats are baking, dice 1 ripe avocado and chop fresh cilantro. Measure out coconut yogurt, extra corn kernels, and spicy salsa sauce. These toppings add freshness, creaminess, and a burst of flavor to the final dish, perfectly complementing the savory baked filling.
- Assemble and Serve: Remove the baked zucchini boats from the oven. Carefully transfer each to a serving plate or leave in the baking dish for a family-style presentation. Top each zucchini half with diced avocado, a spoonful of coconut yogurt, a drizzle of spicy salsa, fresh cilantro, and a few extra corn kernels. Serve immediately, or pair with basmati rice or quinoa for a complete, balanced meal.
- Enjoy and Store Leftovers: Enjoy your hearty, nutritious vegan zucchini boats while warm. If you have leftovers, allow them to cool slightly before storing in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to maintain texture and flavor.
Notes
- Use medium to large zucchinis for uniform cooking and easier filling.
- Scooping the zucchini carefully ensures the walls remain intact and prevents leakage during baking.
- Letting the zucchini “sweat” removes excess moisture, making the final dish less watery.
- Adjust spices according to your preference: add more chili powder for heat or extra paprika for smokiness.
- You can prepare the filling ahead of time and store it in the fridge to save prep time on busy days.
- Serve with grains like quinoa or brown rice for a complete, protein-packed meal.
