Italian Zucchini Boats

Italian Stuffed Zucchini Boats

By the end of summer, my garden-loving friends are usually begging me to take “just a few” zucchini off their hands.  In fact, August 8th is National Zucchini Day, probably in an effort to get cooks thinking about ways to use the overwhelming amount of zucchini that comes with the late summer harvest. So what do we do with all of the zucchini that abounds this time of year? One of my favorites is zucchini boats!

Is it even possible to make a plant-based Italian Stuffed Zucchini Boat? When I think of Italian Stuffed Zucchini Boats, the first thing that comes to mind is cheesy, gooey, and  sausage stuffed. We don’t want this when eating vegan or plant-based!  These zucchini boats don’t use  the fake meats or cheeses but you’ll still get all of the flavor.  They are plant-based, vegan, and oil free. They are perfect for meal prep or can be served as a main dish dinner with crusty bread and a robust soup.

Since we aren’t using cheese in this recipe, a very important component will be the Italian Marinaded Chickpeas recipe.  I’ve included the ingredients and directions in this recipe below, however, it is a stand-alone recipe that can be used for other things such as in salads or on pizza. Italian Marinated Chickpeas

You’ll want to make the Italian Marinaded Chickpeas ahead of time – even the day before.  Consider about 2-3 hours minimum to marinate before using in the zucchini boat recipe.

You will be topping this dish with some sort of vegan sausage crumbles. For a truly plant-based dish, forgo the the fake vegan sausage and make my Sausage Tofu Crumbles instead.Tofu Sausage Crumbles  You’ll want to grab the recipe here and have it made ahead of time.

The Sausage Tofu Crumbles recipe is not included in the Italian Stuffed Zucchini Boat recipe below since it is optional.

You will be using five zucchinis in this recipe.  I always buy an extra or two though, because I often end up ruining one when scooping out the flesh. Use medium-sized zucchinis.  If you are meal prepping then measure the length of your container, understanding that the zucchini is going to need to fit inside.

Cut the zucchini in half lengthwise and then start carefully scooping out the flesh.  I use the small end of a melon baller. (And this is the step during which I usually break a zucchini boat…)

Save the insides you scoop out.  You will be using  later to stuff your zucchini. Set the scooped out zucchini halves in an extra large prepared baking dish.

Sautéing Zucchini

 

Sauté the zucchini pieces with a little bit of vegetable broth, checking the pan and adding more if necessary. You will only be sautéing for 5 minutes – not to make it mushy but to just take the crunch off.  If there is any liquid remaining in the pan, drain it off and discard.

 

Deseed and dice two Roma tomatoes and set aside. You will need to deseed them, otherwise your zucchini boats will be seedy and soggy.

Mashing ChickpeasMash the chickpeas up some, leaving many of them whole or mostly whole. You aren’t making hummus after all, and will want it a little chunky.

Chickpeas Mashed

Add the mashed chickpeas, diced tomatoes, and tahini to the pan with sautéed zucchini and mix well. After mixing, sprinkle the panko bread crumbs on top and then fold in.  The recipe calls for 1/3 cup panko bread crumbs.  If the mixture is still soggy and runny, add more breadcrumbs. The mixture should loosely hold its shape when pressed together.

Carefully stuff and mound mixture into each zucchini boat.  Cook uncovered in a 350° oven for 35 minutes or until heated though.  Take out of oven and cover each boat with a pasta sauce of choice.  I usually just buy a compliant marinara sauce.  If you would like to make your own, try this recipe.  It is oil free and sugar free.Zucchini Boats in the Pan

Sprinkle the vegan sausage crumbles on top and return to the oven for 10 more minutes or until sauce is heated.

Serve right away or to use in a meal prep dish, carefully placing two zucchini boats into each meal prep container.

Sprinkle with vegan parmesan cheese if desired.  You can quickly make my vegan parmesan cheese recipe with raw cashews and nutritional yeast.

 

Italian Stuffed Zucchini Boats

These Italian Stuffed Zucchini Boats are vegan, plant-based, and oil free.  They work well for meal prep or serve as a main dish with a crusty bread or hearty soup. 

Course Main Course
Cuisine Italian
Keyword meal prep, Plant-based, vegan
Prep Time 40 minutes
Cook Time 35 minutes
Total Time 1 hour 15 minutes
Servings 5
Calories 122 kcal
Author Cindy Rainey

Ingredients

Italian Marinated Chickpea Salad

  • 1/4 cup red wine vinegar
  • 1 teaspoon agave nectar
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 Tablespoon nutritional yeast
  • 1 15.5 ounce can chickpeas drained, not rinsed
  • 1/4 cup roasted red peppers from a jar, chopped

Zucchini Boats

  • 5 zucchinis medium, halved lengthwise
  • 1/4 cup vegetable broth more if necessary
  • 2 roma tomatoes deseed and diced
  • 1/3 cup panko breadcrumbs

Topping

Instructions

Italian Marinated Chickpea Salad

  1. Combine marinade, chickpeas, and roasted red peppers together.  Put into an airtight container and let marinade for 2-3 hours.

Zucchini Boats

  1. Heat oven to 350°. Prepare an extra large baking pan by spritzing the bottom with oil or use a silicon baking pan.

  2. Slice zucchinis in half lengthwise.  With the small end of a melon baller, carefully scoop out insides, setting aside to use later.  Set the scooped out zucchini halves into an extra large prepared baking pan.

  3. Line a saute pan with vegetable broth and sauté zucchini for about 5 minutes.  Add more broth to keep pan from sticking.  When finished, drain any remaining liquid.

  4. Mash around the marinated chickpeas, leaving some whole or almost whole. 

  5. Add mashed chickpeas, diced and deseeded tomatoes, and tahini to pan and stir to combine.

  6. Spinkle breadcrumbs on top and incorporate allowing breadcrumbs to absorb liquid. If it is still a little runny then add more breadcrumbs.  

  7. Spoon mixture into mounds on zucchini halves.

  8. Cook in 350° oven for 35 minutes.  

Finishing It Up

  1. Take out of oven and top with marinara sauce and vegan sausage crumbles. Put back into oven for 10 minutes. Top with vegan parmesan cheese.

Recipe Notes

This works really well for meal prep.

Carefully place two halves into a meal prep container. 

When choosing your zucchini, measure your container and ensure your zucchini will not be too long to fit.

Nutrition Facts
Italian Stuffed Zucchini Boats
Amount Per Serving
Calories 122 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 968mg 40%
Potassium 1051mg 30%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 10g
Protein 9g 18%
Vitamin A 22.4%
Vitamin C 58.9%
Calcium 10.4%
Iron 19.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

Leave a Comment

Your email address will not be published. Required fields are marked *

*