Like our stuffed tomatoes, stuffed bell peppers, and stuffed butternut squash, zucchini boats are an excellent main course for a delicious meal with your family. They are also fantastic for meal prep as they last for days. The secret to the best zucchini boats is to use the scooped-out flesh of the zucchini as part of the stuffing. We used the same technique for our stuffed zucchini with ricotta and stuffed eggplant, and you guys loved it!
Zucchini
We make this recipe with zucchini squash (courgette for our UK readers). Medium-sized squash is best for holding the filling. The recipe suits most zucchini varieties, including globe zucchini, yellow crookneck, yellow squash, yellow zucchini, and grey zucchini. Pick your favorite! You can substitute 2 medium-size eggplants for 4 zucchini.
Lentils
We use lentils to replace the meat commonly used in stuffed zucchini boats (usually Italian sausage, ground beef, and ground turkey or chicken). Canned lentils are the quickest. However, you can also use dried lentils and cook them yourself first. Here’s our blog post on how to cook lentils; it’s easy, and you can do it in 15 to 30 minutes. We recommend green, black, or brown lentils as they keep their shape well. Substitute chickpeas or black beans for lentils. However, since they are bigger than lentils, we recommend mashing them with a fork or potato masher as they simmer in the tomato sauce.
Walnuts
Walnuts are great in this mixture because they add heart-healthy fats, wholesome plant-based protein, and texture to our filling. Combined with the lentils, they make the filling hearty and meaty. But, of course, if you are allergic to nuts, you can leave them out.
Olive oil + Garlic + Onion
For a flavor base that will make the filling very tasty. If you are on an oil-free diet, you can easily make this recipe without oil by gently frying the onion on low heat in a dry pan for a few minutes. Then, add the garlic and the other ingredients. Onions contain natural oils that come out when heated.
Balsamic vinegar
Balsamic vinegar adds umami thanks to its perfect balance of sweet, savory, and sour flavor. It helps create depth of flavor in meatless recipes. Also, balsamic vinegar is gluten-free and contains almost no sodium. Aged balsamic vinegar is even better, but the regular one also works. You can substitute reduced-sodium soy sauce for balsamic vinegar.
Tomatoes
Canned tomatoes are best for this zucchini boat recipe. We use crushed tomatoes, but you can also use tomato puree or passata, diced tomatoes, or our marinara sauce.
Dry herbs
Italian seasoning is your best bet because it contains a mix of dried herbs that complement the stuffed zucchini well. Substitute dry or fresh basil, thyme, oregano, or other dried herbs for Italian seasoning.If you like this recipe a little spicy, add a pinch of red pepper flakes or chipotle powder (chipotle also adds some smokiness).
Salt and Pepper
To add flavor and make everything taste good. We use sea salt and freshly ground black pepper.
Parmesan cheese
Cheese is optional. We recommend grated parmesan, shredded mozzarella cheese, or vegan melty cheese.For a lighter option, you can make the stuffed zucchini boats without cheese, then drizzle them with yogurt or tzatziki sauce before serving them. Yogurt adds freshness and moisture, and it’s delicious with this recipe.
Parsley
Sprinkle with chopped flat-leaf parsley just before serving. You can also use other fresh herbs such as cilantro, chives, dill, mint, basil, and finely sliced spring onions.
Lemon
We like to add a squeeze of lemon juice to our stuffed zucchini for an extra touch of freshness and acidity.
1. Make the boats
Wash, dry, and cut the zucchini in half lengthwise.Scoop out some of the zucchini’s flesh and chop it finely with a knife or in a food processor. Also, finely chop the onion and garlic. Tip: It’s easiest if you hold the zucchini with your left hand and spoon out the flesh with your right hand. Try not to remove too much flesh. The zucchini boats should be sturdy enough to hold the filling without collapsing.
2. Prep the filling
Preheat the oven to 400°F or 200°C. Heat a tablespoon of olive oil in a large skillet and sauté the chopped onion for 3 minutes. Add garlic and chopped zucchini pulp and cook for 5 minutes. Add drained and rinsed lentils, finely chopped walnuts, crushed tomatoes, herbs, balsamic vinegar, salt, and black pepper. Simmer for about 10 minutes on medium to low heat, stirring occasionally. Turn the heat off, stir in the grated parmesan cheese, then taste and adjust for salt, spices, and balsamico.
3. Fill and Bake
Fill the zucchini shells with the lentil mixture and arrange them on a baking tray or dish. Sprinkle with grated parmesan cheese and bake at 400°F or 200°C for about 20 minutes or until the zucchini are tender-crisp. Tip: You can use a spoon to fill the zucchini. We like to press the filling down by hand.Baking time depends on the zucchini size and your taste. If you like tender-crisp zucchini with some bite, then 20 minutes is enough. For softer zucchini, bake a little longer.
How do you serve zucchini boats?
Arrange the zucchini boats on a serving platter, sprinkle with freshly chopped parsley or other fresh herbs, and optionally lemon wedges. Try zucchini boats as a main dish. We recommend them next to a tomato-cucumber salad, rice salad, or Panzanella. If you like to add grains, try them with our 5-minute couscous, barley salad, or pearl couscous salad. We also recommend serving them alongside a sauce such as tzatziki sauce, yogurt tahini sauce, sour cream, or simple Greek yogurt. Refrigerator: Store them in the fridge for 3 – 4 days. They can also be kept on a serving plate wrapped in film or in an airtight container. Reheat them in the microwave for about 2 minutes or in a preheated oven at 400°F or 200°C for about 10 minutes. Freezer: You can assemble and freeze the zucchini boats before baking them. They keep for about three months in the freezer. Thaw them in the refrigerator for a few hours, then bake. Frozen and thawed zucchini boats will have a different texture than fresh-baked zucchini. That’s because freezing changes the structure of the zucchini, making it a little softer. ZUCCHINI: You can cook zucchini in a million different ways. You’ll love zucchini fritters, zucchini risotto, and vegan zucchini bread. For more zucchini recipes, check out our 20+ zucchini recipes compilation.
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Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients. Easy right? Comment * Name Email Save my name, email, and website in this browser for the next time I comment. Notify me when Louise or Nico reply to my comment.
Δ Kindest, Louise Thanks so much for sharing and for taking the time to leave a rating. Kindest, Louise Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.
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