Italian-Style Vegan Zucchini Boats
This easy stuffed zucchini recipe is a healthy, plant-based dinner that’s perfect for busy weeknights. Vegan, gluten-free, and packed with flavour, these Italian-style zucchini boats are loaded with veggies, pulses, and classic herbs for a simple but satisfying meal the whole family will love.
Ingredients
- 6 medium zucchini
- 2 tbsp olive oil
- ¼ tsp salt
- freshly ground black pepper, to taste
Filling:
- 1 tbsp olive oil
- 1 cup diced onion and garlic, about 1 small onion + 2 cloves garlic
- 1 cup diced carrot and celery, roughly 1 of each
- 2 ripe tomatoes, diced
- 450 g cooked lentils, or 1½ cups, drained and rinsed
- 1 cup baby spinach, chopped
- 2 tbsp capers
- 1 tsp dried oregano
Optional extras:
- Chopped olives, sundried tomatoes, or vegan cheese for topping
Instructions
- Preheat the oven to 200°C (400°F). Line a baking tray with baking paper.
- Slice the zucchinis in half lengthways. Score the flesh with a knife, drizzle with olive oil, and season with salt and pepper. Place cut-side up on the tray and roast for 15 minutes, or until the centres are soft enough to scoop.
- While the zucchini bakes, heat 1 tbsp olive oil in a large frying pan. Add onion, garlic, carrot, celery, and oregano. Cook over medium heat for 5–7 minutes until softened and fragrant. Stir in the diced tomato and capers. Simmer for 10 minutes until the mixture thickens slightly. Stir in the spinach and lentils as well as any extra cooked veg, season to taste, then turn off the heat.
- Scoop out a bit of flesh from the roasted zucchinis to make room for the filling. Spoon the lentil mixture into each one, packing it in firmly. Top with cheese, olives or sundried tomatoes if using.
- Return to the oven for 5–10 minutes to heat through and melt the cheese, or serve straight away with a fresh salad.
Nutrition
Serving: 1.5zucchini | Calories: 317kcal | Carbohydrates: 42g | Protein: 15g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 315mg | Potassium: 1539mg | Fiber: 15g | Sugar: 14g | Vitamin A: 7173IU | Vitamin C: 70mg | Calcium: 112mg | Iron: 6mg
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