Elevate your weeknight meals with this vibrant High-Protein Zucchini Pesto Bowl, packed with plant-based protein, fiber-rich vegetables, and heart-healthy fats.
Creamy tofu-cashew pesto pairs perfectly with marinated zucchini ribbons, juicy tomatoes, and crunchy sourdough croutons for a satisfying, low-saturated-fat meal.
Quick, colorful, and easy to assemble, it’s a nourishing option for busy days, meal prep, or anytime you crave wholesome flavor.
Zucchini Pesto Bowl
Equipment
- Gold measuring cups and spoons
- Blender or high-speed blender
- Vegetable peeler (Y-shaped)
- Baking sheet (for croutons)
Ingredients
For the Marinated Zucchini:
- 1 tbsp olive oil
- Zest and juice of 1 lemon ≈3 tbsp
- 1 clove garlic minced
- Pinch of sea salt
- Pinch of freshly cracked black pepper
- 2 small zucchinis
For the Croutons:
- 2 slices sourdough bread
- ½ tbsp olive oil
- Salt and pepper to taste
For the Salad:
- 10 oz 300 g small red and orange tomatoes, halved
- 1 cup 20 g arugula
- 2 tbsp 17 g toasted pine nuts
For the High-Protein Pesto:
- ¼ cup 33 g cashews, soaked
- 5.3 oz 150 g extra-firm tofu
- 1½ cup 36 g fresh basil, packed
- ¼ cup 11 g nutritional yeast
- ½ cup 120 ml soy milk
- Reserved liquid from zucchini marinade
Instructions
- Make the Zucchini Marinade: In a large mixing container or bowl, combine 1 tablespoon of olive oil, the zest and juice of one lemon (approximately 3 tablespoons), 1 minced garlic clove, a pinch of sea salt, and a pinch of freshly cracked black pepper. Whisk or stir the mixture until all ingredients are fully combined, forming a bright, fragrant marinade. This liquid will infuse the zucchini with fresh, tangy flavor and help balance the richness of the pesto.
- Prepare the Zucchini Ribbons: Using a Y-shaped vegetable peeler, carefully shave the zucchinis into long, thin ribbons. If the zucchini is small and firm, you can peel almost the entire vegetable. For larger zucchinis, focus on peeling the outer layers and reserve the watery core for soups or sauces. Gently toss the zucchini ribbons in the prepared marinade, ensuring each ribbon is lightly coated. Cover the container and refrigerate for 1 hour and 30 minutes. After marinating, separate the zucchini ribbons from the liquid, reserving the liquid for later use in the pesto.
- Soak the Cashews: Place ¼ cup of cashews in a small bowl and pour hot water over them until fully submerged. Let the cashews soak for about 30 minutes. This softens them, allowing them to blend smoothly into the pesto. After soaking, drain the cashews and set them aside.
- Blend the High-Protein Pesto: In a high-speed blender, combine the soaked cashews, 5.3 ounces (150 g) extra-firm tofu, 1½ cups of packed fresh basil, ¼ cup nutritional yeast, ½ cup soy milk, and the reserved zucchini marinade liquid. Blend on high until the mixture is smooth, creamy, and slightly thickened. Taste and adjust seasoning if needed; add a pinch of salt or a squeeze of lemon juice to brighten the flavors. The tofu and cashews provide plant-based protein while creating a creamy texture without added saturated fat.
- Prepare the Sourdough Croutons: Preheat your oven to 350°F (180°C). Chop the sourdough bread into bite-sized pieces, aiming for uniformity so they toast evenly. In a small bowl, toss the bread with ½ tablespoon olive oil, plus a pinch of salt and pepper. Spread the pieces in a single layer on a baking sheet. Bake for about 10 minutes, or until golden and crisp. Alternatively, you can toast the bread slices, chop into croutons, and drizzle lightly with olive oil for a faster method. Set aside to cool slightly.
- Prepare the Salad Components: While the croutons are baking and the pesto is blending, halve the 10 ounces of small red and orange tomatoes and measure 1 cup of arugula. Toast 2 tablespoons of pine nuts in a dry skillet over low heat for 2–3 minutes, stirring frequently, until lightly golden and fragrant. This step enhances their nutty flavor and adds a pleasant crunch to the bowl.
- Assemble the Zucchini Pesto Bowl: Start by spooning a generous layer of the creamy high-protein pesto into the base of each serving bowl. Gently arrange the marinated zucchini ribbons on top, followed by arugula, halved tomatoes, and toasted sourdough croutons. Sprinkle the toasted pine nuts evenly over the bowl. Adjust seasoning with additional salt, pepper, or a light drizzle of olive oil if desired.
- Serve and Enjoy: Serve immediately while the croutons are still crisp and the zucchini is fresh and tender. Each bite combines creamy, tangy, and crunchy textures, making this a satisfying, nutrient-dense meal. This bowl works wonderfully as a quick lunch, weeknight dinner, or make-ahead meal if you keep the croutons separate until serving.
Notes
- Zucchini Choice: Small, firm zucchinis provide the best texture for ribbons. If using larger zucchinis, peel only the outer layers and save the watery cores for soups, sauces, or risottos.
- Tofu Texture: Extra-firm tofu works best for the pesto, giving it a creamy yet stable texture. If unavailable, silken tofu with a little added soy milk is a smooth alternative.
- Cashew Preparation: Soaking cashews in hot water for at least 30 minutes ensures a velvety pesto. Rushed soaking or skipping this step can result in a slightly grainy texture.
- Nutritional Yeast Flavor: Different brands vary in intensity. Start with the suggested amount, taste, and adjust gradually to suit your preference.
- Croutons: Bake or toast until golden for optimal crunch. If prepping ahead, store separately to maintain texture.
Chef’s Secrets: Tips For Perfect Bowls
To achieve the most vibrant and balanced bowl, focus on layering flavors and textures.
Marinate zucchini just long enough to absorb the tangy lemon-garlic marinade without becoming soggy.
When blending the pesto, use a high-speed blender for a smooth, creamy consistency; if the mixture is too thick, add a tablespoon of reserved zucchini liquid or soy milk at a time.
Toasting pine nuts enhances their nuttiness, adding depth to the overall dish.
Finally, assembling the bowl just before serving preserves the contrast between crisp croutons and tender vegetables, elevating every bite.
Serving Suggestions: How To Enjoy Best
This bowl is versatile and works beautifully for lunch, light dinner, or meal prep.
Serve it on its own for a refreshing, protein-packed meal, or pair with a crisp white wine, sparkling water with lemon, or a side of roasted root vegetables for heartier dining.
For extra texture, add seeds such as pumpkin or sunflower, or sprinkle with fresh microgreens.
Drizzle a little extra virgin olive oil or balsamic reduction just before serving to enhance flavor and presentation.
Storage Tips: Keep Ingredients Fresh
The zucchini ribbons and pesto can be stored separately in airtight containers in the refrigerator for up to 3 days.
Croutons should be kept in a sealed container at room temperature to maintain crispness.
When ready to enjoy, assemble the bowl, ensuring the croutons remain crunchy and the vegetables stay fresh.
For meal prep, keep individual components divided and only combine at serving to prevent sogginess.
Pesto can also be frozen in small portions for up to 2 months; thaw in the fridge before use and stir well before assembling the bowl.
Frequently Asked Questions
1. Can I use large zucchinis instead?
Yes, but only use the outer, firmer layers for ribbons. The inner watery core is better suited for soups, sauces, or baking. This prevents the bowl from becoming too soggy.
2. Is this recipe gluten-free?
If using gluten-free bread for croutons, the recipe is fully gluten-free. Otherwise, regular sourdough contains gluten, so adjust according to dietary needs.
3. Can I substitute nuts in the pesto?
Yes. Almonds or walnuts work well, though the flavor will differ slightly. Cashews provide the creamiest texture and mild taste, which blends beautifully with tofu and basil.
4. How can I make this recipe ahead of time?
You can prepare the zucchini ribbons, pesto, and toasted pine nuts separately. Keep croutons in a sealed container at room temperature. Assemble just before serving to maintain optimal texture and flavor.
5. What if I don’t have nutritional yeast?
Nutritional yeast adds a subtle cheesy, savory depth, but if unavailable, you can omit it or replace with a small amount of grated Parmesan for a similar umami flavor, keeping in mind this adds dairy.
