Vegan Stuffed Zucchini Boats With Chickpeas recipe

Let me tell you, getting my family to eat more vegetables can sometimes feel like a Herculean task. But this recipe for Vegan Stuffed Zucchini Boats with Chickpeas? It’s been a game-changer. Even my notoriously veggie-skeptical teenager devoured these boats with gusto, declaring them “actually pretty good!” That’s high praise in our house! What I love most about this dish is its versatility and how surprisingly satisfying it is. It’s packed with flavor, thanks to the savory chickpea filling and the hint of Italian herbs. Plus, it’s incredibly easy to customize – you can swap out veggies, add different spices, or even top it with vegan cheese for extra indulgence. Whether you’re looking for a light yet filling lunch, a healthy weeknight dinner, or a crowd-pleasing dish to impress your vegan friends, these stuffed zucchini boats are sure to become a new staple in your kitchen. Get ready to scoop, stuff, and savor!

Ingredients

This recipe is built around simple, wholesome ingredients that come together to create a dish that is both nutritious and delicious. Here’s what you’ll need to make these delightful Vegan Stuffed Zucchini Boats with Chickpeas:

For the Zucchini Boats:

• 2 large zucchini: Choose zucchini that are firm and relatively straight for easier stuffing. Larger zucchini will create more substantial boats.
• 1 tablespoon olive oil: Used for brushing the zucchini before baking, adding a touch of richness and helping them soften.
• Salt and black pepper: To season the zucchini and enhance its natural flavor.

For the Chickpea Filling:

• 1 tablespoon olive oil: For sautéing the vegetables and creating a flavorful base for the filling.
• 1 medium onion, finely chopped: Onion adds a foundational savory flavor to the filling. Yellow or white onions work best.
• 2 cloves garlic, minced: Garlic provides a pungent and aromatic element that complements the other flavors.
• 1 red bell pepper, finely diced: Bell pepper adds sweetness, color, and a slight crunch to the filling. You can use other colors of bell pepper too.
• 1 (15-ounce) can chickpeas, drained and rinsed: The star of the filling! Chickpeas provide protein, fiber, and a satisfyingly meaty texture.
• 1 (14.5-ounce) can diced tomatoes, undrained: Diced tomatoes add moisture, acidity, and a vibrant tomato flavor to the filling.
• 1/2 cup vegetable broth: Vegetable broth helps to create a moist and flavorful filling, preventing it from becoming dry during baking.
• 1 teaspoon dried oregano: Oregano adds a classic Italian herb flavor that pairs perfectly with zucchini and tomatoes.
• 1/2 teaspoon dried basil: Basil complements the oregano and adds another layer of herbaceousness.
• 1/4 teaspoon red pepper flakes (optional): For a touch of heat, red pepper flakes add a subtle kick to the filling. Adjust to your spice preference or omit entirely.
• 1/4 cup chopped fresh parsley: Fresh parsley adds a bright, fresh flavor and a pop of green color to the filling.
• Salt and black pepper: To season the filling to taste, ensuring all the flavors are well-balanced.

Optional Toppings:

• Vegan Parmesan cheese: For a cheesy and savory topping that melts beautifully in the oven.
• Fresh basil leaves: For garnishing and adding an extra burst of fresh basil flavor after baking.
• A drizzle of balsamic glaze: For a touch of sweetness and tang to complement the savory flavors.

Instructions

Making these Vegan Stuffed Zucchini Boats with Chickpeas is surprisingly straightforward. Follow these simple step-by-step instructions to create a delicious and healthy meal:

1. Prepare the Zucchini Boats:

• Preheat oven to 375°F (190°C). Preheating your oven ensures that the zucchini boats cook evenly and the filling bakes through properly.
• Wash and halve the zucchini lengthwise. Rinse the zucchini under cold water and pat them dry. Using a sharp knife, carefully cut each zucchini in half lengthwise from stem to tip.
• Scoop out the zucchini pulp. Using a spoon, carefully scoop out the pulp from each zucchini half, leaving a 1/4-inch thick shell. Try to remove most of the seeds and the spongy inner part. Tip: Don’t discard the zucchini pulp! You can save it to add to soups, stews, or even smoothies for extra nutrients.
• Brush the zucchini boats with olive oil. Lightly brush the inside and outside of each zucchini boat with olive oil. This helps them soften during baking and adds a touch of flavor.
• Season with salt and pepper. Sprinkle the inside of each zucchini boat with salt and black pepper to enhance their natural flavor.
• Arrange zucchini boats in a baking dish. Place the prepared zucchini boats cut-side up in a baking dish. Choose a dish that comfortably fits all the boats in a single layer.

2. Prepare the Chickpea Filling:

• Heat olive oil in a large skillet over medium heat. Place a large skillet on the stovetop and heat the olive oil over medium heat. Allow the oil to shimmer slightly, indicating it’s hot enough.
• Add onion and sauté until softened, about 5 minutes. Add the chopped onion to the hot skillet and sauté, stirring occasionally, until it becomes softened and translucent. This usually takes around 5 minutes.
• Add garlic and bell pepper and sauté for 3 minutes more. Add the minced garlic and diced bell pepper to the skillet with the softened onion. Sauté for another 3 minutes, stirring frequently, until the bell pepper starts to soften and the garlic becomes fragrant. Be careful not to burn the garlic.
• Add chickpeas, diced tomatoes, vegetable broth, oregano, basil, and red pepper flakes (if using). Pour in the drained and rinsed chickpeas, undrained diced tomatoes, vegetable broth, dried oregano, dried basil, and red pepper flakes (if using).
• Season with salt and pepper to taste. Season the filling mixture with salt and black pepper to your liking. Start with a pinch of each and adjust as needed, tasting as you go.
• Bring to a simmer and cook for 10 minutes, stirring occasionally. Increase the heat slightly to bring the mixture to a gentle simmer. Then, reduce the heat to low and cook for 10 minutes, stirring occasionally, allowing the flavors to meld together and the sauce to slightly thicken.
• Stir in fresh parsley. Remove the skillet from the heat and stir in the chopped fresh parsley. The parsley adds a fresh, vibrant finish to the filling.

3. Stuff and Bake the Zucchini Boats:

• Spoon the chickpea filling into the zucchini boats. Carefully spoon the prepared chickpea filling evenly into each zucchini boat, mounding it slightly. Make sure to fill them generously.
• Optional: Top with vegan Parmesan cheese. If desired, sprinkle vegan Parmesan cheese evenly over the filled zucchini boats. This adds a cheesy, savory topping that melts beautifully during baking.
• Bake for 25-30 minutes, or until zucchini is tender and filling is heated through. Place the baking dish with the stuffed zucchini boats in the preheated oven. Bake for 25-30 minutes, or until the zucchini is tender when pierced with a fork and the filling is heated through and bubbly. The vegan cheese (if used) should be melted and lightly golden brown.
• Let cool slightly before serving. Remove the baking dish from the oven and let the zucchini boats cool slightly for a few minutes before serving. This makes them easier to handle and allows the flavors to settle.
• Garnish (optional) and serve. Garnish with fresh basil leaves or a drizzle of balsamic glaze, if desired. Serve hot and enjoy!

Nutrition Facts

This recipe is not only delicious but also packed with nutrients. Here is an approximate nutritional breakdown per serving. Please note that these values are estimates and can vary based on specific ingredient brands and portion sizes.

• Servings: 4
• Calories per serving: Approximately 350-400 calories

Approximate Nutritional Breakdown per Serving (based on estimates):

• Protein: 15-20 grams
• Fat: 15-20 grams
• Saturated Fat: 2-3 grams
• Cholesterol: 0 mg
• Sodium: 500-600 mg (can vary depending on broth and canned tomato brands)
• Carbohydrates: 40-50 grams
• Fiber: 10-12 grams
• Sugar: 10-15 grams (naturally occurring sugars from vegetables and tomatoes)

Key Nutritional Benefits:

• High in Fiber: Chickpeas, zucchini, bell peppers, and tomatoes are all excellent sources of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
• Good Source of Protein: Chickpeas are a plant-based protein powerhouse, providing essential amino acids for building and repairing tissues.
• Rich in Vitamins and Minerals: This dish is packed with vitamins and minerals from the vegetables, including vitamin C, vitamin K, vitamin A, potassium, and folate.
• Relatively Low in Calories: For a filling and satisfying meal, these zucchini boats are relatively low in calories compared to many other main dishes.
• Vegan and Gluten-Free: This recipe is naturally vegan and gluten-free, making it suitable for various dietary needs and preferences.

Preparation Time

The preparation time for these Vegan Stuffed Zucchini Boats with Chickpeas is quite reasonable, making it a great option for weeknight meals.

• Prep Time: 20 minutes (includes washing and prepping vegetables, scooping zucchini, and preparing the filling)
• Cook Time: 30 minutes (baking time in the oven)
• Total Time: 50 minutes

This recipe is relatively quick and easy to put together, especially if you have some basic chopping skills. You can even save time by chopping the vegetables ahead of time or using pre-minced garlic.

How to Serve

These Vegan Stuffed Zucchini Boats with Chickpeas are incredibly versatile and can be served in a variety of ways. Here are some serving suggestions:

• As a Main Course:
  • Serve 1-2 stuffed zucchini boats per person as a satisfying and complete main meal.
  • Pair with a simple side salad of mixed greens with a light vinaigrette to add freshness and balance.
  • Serve with a side of quinoa or brown rice for extra grains and to soak up any leftover filling.
• As a Side Dish:
  • Cut the zucchini boats into smaller portions and serve as a flavorful and healthy side dish alongside other vegan entrees.
  • Complement grilled or roasted vegetables, vegan burgers, or plant-based sausages.
• For Lunch:
  • Enjoy a single stuffed zucchini boat for a light yet filling and nutritious lunch.
  • Pack leftovers for lunch the next day – they reheat well in the microwave or oven.
• For a Crowd:
  • These zucchini boats are perfect for potlucks, gatherings, and vegan dinner parties.
  • Prepare a large batch and arrange them attractively on a platter.
• Garnishing Ideas:
  • Fresh Herbs: Sprinkle with fresh basil, parsley, or oregano for added flavor and visual appeal.
  • Vegan Parmesan Cheese: A sprinkle of vegan Parmesan cheese adds a cheesy and savory touch.
  • Balsamic Glaze: Drizzle with balsamic glaze for a touch of sweetness and tang.
  • Pine Nuts or Toasted Breadcrumbs: Add a sprinkle of toasted pine nuts or breadcrumbs for texture and crunch.
  • A Dollop of Vegan Sour Cream or Yogurt: For extra creaminess and coolness, especially if you used red pepper flakes in the filling.

Additional Tips

To ensure your Vegan Stuffed Zucchini Boats with Chickpeas are a resounding success, here are five helpful tips:

1. Don’t Overcook the Zucchini: Bake the zucchini boats just until they are tender but still slightly firm. Overcooked zucchini can become mushy. Check for doneness by piercing with a fork – it should slide in easily but not be completely soft.
2. Customize Your Filling: Feel free to get creative with the filling! Add other vegetables like mushrooms, spinach, eggplant, or corn. Experiment with different spices and herbs – Italian seasoning, smoked paprika, or cumin would all be delicious. You can also add a different protein source like lentils or crumbled vegan sausage.
3. Pre-Cook the Filling Slightly: Simmering the chickpea filling for 10 minutes before stuffing the zucchini helps to develop the flavors and ensures the filling is heated through properly during baking. It also helps to slightly thicken the sauce, preventing it from being too watery.
4. Don’t Discard the Zucchini Pulp: The scooped-out zucchini pulp is packed with nutrients and can be used in various ways. Add it to soups, stews, or vegetable broth for extra flavor and thickness. You can also sauté it with other vegetables or add it to smoothies.
5. Make Ahead and Store: You can prepare the chickpea filling ahead of time and store it in the refrigerator for up to 2 days. You can also assemble the stuffed zucchini boats ahead of time and keep them refrigerated, unbaked, for up to 24 hours. Bake them just before serving. Leftover baked zucchini boats can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave.

FAQ Section

Here are some frequently asked questions about Vegan Stuffed Zucchini Boats with Chickpeas:

Q1: Can I use yellow squash instead of zucchini?

A: Yes, you can definitely use yellow squash as a substitute for zucchini in this recipe. Yellow squash has a similar texture and mild flavor to zucchini and will work just as well for making boats.

Q2: I don’t have canned chickpeas. Can I use cooked dried chickpeas?

A: Absolutely! If you prefer to use dried chickpeas, you will need to cook them first. Soak 1/2 cup of dried chickpeas overnight, then drain and cook them in fresh water until tender, about 1-1.5 hours. You will need approximately 1.5 cups of cooked chickpeas for this recipe.

Q3: Can I freeze leftover stuffed zucchini boats?

A: While you can freeze leftover stuffed zucchini boats, the texture of the zucchini may become slightly softer after thawing. For best results, it’s recommended to freeze them in individual portions. Wrap each boat tightly in plastic wrap and then place them in a freezer-safe bag or container. Thaw them overnight in the refrigerator and reheat in the oven or microwave.

Q4: I’m not a fan of chickpeas. Can I substitute them with something else?

A: Yes, if you’re not a fan of chickpeas, you can substitute them with other legumes like lentils (brown or green lentils work well) or cannellini beans. You can also use crumbled firm tofu or cooked quinoa for a protein-rich filling.

Q5: Can I make this recipe gluten-free?

A: Yes, this recipe is naturally gluten-free as long as you ensure that all your ingredients, particularly the vegetable broth and any optional toppings like vegan Parmesan cheese, are certified gluten-free if you are strictly avoiding gluten. The base recipe itself is free from gluten-containing ingredients.

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