Veganské plněné cuketové lodičky

Tyto Veganské plněné cuketové lodičky are filled with black beans cooked in spicy tomato sauce for a healthy low-carb Mexican dinner. Bonus, this stuffed zucchini recipe is also gluten-free and dairy-free.

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I love making healthy recipes with zucchini when it’s the season for these summer squash, like I do with my Pečené cuketové chipsy, Cuketové smoothie, Veganský čokoládovo-cuketový chlébnebo Veganské cuketové placičky.

These stuffed zucchini boats are baked zucchini halves stuffed with a juicy plant-based protein cooked in tomato sauce. The most common zucchini stuffing use Čočkové taco maso, TVP Taco Meatnebo Mexické černé fazole cooked in tomato sauce with taco seasoning and vegetables.

Veganské plněné cuketové lodičky

These easy, stuffed zucchini boats with black beans are perfect for a healthy, low-carb Mexican dinner.

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Časová náročnost: 10 minut min

Cook Čas: 20 minut min

Celkový čas: 30 minut min

Chod: večeře

Kuchyně: americký

Podávání: 8 zucchini boats

Kalorie: 116.2 kcal

Autor: Carine Claudepierre

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Složení

Spojené státy americké - metrický

• ▢ 4 velké Cuketa - cut in halves lengthwise and deseeded
• ▢ 1 lžíce Olivový olej
• ▢ ½ small, Red Onion - mletý
• ▢ ½ small, Červený pepř - deseeded, diced
• ▢ 1 can (15oz) Černé fazole - rinsed, drained, equivalent 1 1/4 cup cooked black beans
• ▢ ½ pohár Kukuřičná zrna - canned or frozen
• ▢ ¾ čajová lžička Česnekový prášek
• ▢ 1 čajová lžička Paprika
• ▢ ½ čajová lžička Kmín
• ▢ ¼ čajová lžička Chili prášek
• ▢ ½ čajová lžička Oregano
• ▢ ¼ čajová lžička Sůl
• ▢ ⅓ pohár Rajčatová pasta
• ▢ ⅓ pohár Rajčatová Passata
• ▢ ¼ pohár Zeleninový vývar

Sloužit

• ▢ 1 Zralé avokádo - na kostky
• ▢ ¼ lžíce Spicy Salsa Sauce
• ▢ ¼ pohár Kokosový jogurt
• ▢ ¼ pohár koriandr
• ▢ ¼ pohár Kukuřičná zrna

Instrukce

Prepare the zucchini

• Preheat the oven to 400°F (200°C). Spray olive oil all over a large baking dish that fits the length of the zucchini. I used a 9-inch x 13-inch baking dish that will fit 8 medium zucchini halves.
• Cut the zucchini in halves lengthwise, don't peel, don't cut sides, or the filling runs out when baked later. 
• Use a teaspoon to scoop out the flesh of the zucchini carefully. Don't go too deep, or you can break the zucchini halves. For tips, scroll up in this post to watch my step-by-step pictures.

Prepare the dish

• Place each zucchini half next to each other on the baking dish. Sprinkle 1 teaspoon of salt all over the zucchini halves and set aside 20 minutes to 'sweat' the zucchini.
• Meanwhile, cook the black bean filling. In a large skillet, warm olive oil, add the diced onions and cook for 1 minute until fragrant. Stir in diced red bell pepper, and cook for an extra 1-2 minutes until softened.
• Stir in cooked black beans, corn kernel, and spices: garlic powder, cumin, oregano, paprika, salt, chili powder. Cook for 1 minute, stirring often.
• Stir in tomato passata, vegetable broth, and tomato paste. Simmer for 5 minutes, occasionally stirring until the sauce has thickened.
• Use a spoon to fill the hollowed zucchini boats with the vegan filling.
• Cover the pan loosely with foil and bake for 10-15 minutes at 400°F (200°C) until the zucchini are cooked through.
• Serve with basmati rice or quinoa on the side and top each zucchini half with diced avocado, cilantro, fresh coconut yogurt.

Zařízení

Keramická pánev

Pánev

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Výživa

Porce: 1zucchini boat | Kalorie: 116.2kcal | Sacharidy: 14.1g | Protein: 3.8g | Tlustý: 6.4g | Nasycený tuk: 1g | Polynenasycený tuk: 0.9g | Mononenasycený tuk: 3.9g | Sodík: 286mg | Draslík: 737.2mg | Fiber: 4.6g | Cukr: 7.6g | Vitamin A: 813.2IU | Vitamín C: 43.1mg | Vitamin D: 0.1μg | Vápník: 50mg | železo: 1.4mg | Hořčík: 47.1mg | Fosfor: 99.3mg | zinek: 0.9mg

Přísady a náhražky

All you need are a few simple ingredients and good preparation of your zucchini halves to avoid a runny dish.

• Cuketa – I love to use fresh, organic zucchini.
• Černé fazole – I used canned black beans. One can of 15 oz makes 1 1/4 cups of cooked black beans. Rinse and drain the black bean before cooking. You can also use 1 1/4 cups of cooked black beans from raw black beans. You can swap black beans for many other cooked beans, including butter beans, also known as cannellini beans, chickpeas, peas, or cooked brown lentils.
• Kukuřičné zrno – Fresh, frozen, or canned.
• Olivový olej – I prefer using locally-sourced extra-virgin olive oil.
• Červený pepř – or any color of bell pepper you love.
• Red Onion – You can alternatively use yellow onions.
• Česnekový prášek – or fresh, crushed garlic.
• Koření – Oregano, Paprika, Cumin, Chili Powder
• Tomato Passata and Tomato Paste – for a rich tomato flavor.
• Zeleninový vývar – nebo jen vodu.
• Sůl a pepř – ochutnat

How To Make Vegan Stuffed Zucchini

It’s straightforward to make stuffed zucchini.

Pokyny pro skladování

These stuffed zucchini can be stored for up to 4 days in an airtight container in the fridge. You can also freeze the zucchini and thaw them in the fridge before serving. To rewarm your vegan meal, pop the zucchini in the microwave or a non-stick saucepan. Cover with a lid and cook until hot.

Návrhy na podávání

This is a great recipe for a low-carb, healthy Mexican dinner. These zucchini boats make excellent party food served as taco shells topped with:

• Diced avocado
• A dollop of vegan coconut yogurt
• Salsa sauce
• More corn kernel 
• Čerstvý koriandr
• Pikantní omáčkou

You can also serve this recipe as a healthy vegan meal with a side like:

• Cooked quinoa – this adds up to your bílkoviny na rostlinné bázi, so a great option! Learn jak vařit quinou.
• Cooked brown rice
• Stir-fried cauliflower rice for a low-carb dinner.
• Recept na veganský kukuřičný chléb

More Vegan Meal Recipes

Below I listed more easy vegan meals recipes to try:

Vegan Spaghetti Squash

TVP Taco Meat

Veganský recept na Enchiladas

Veganský zapékaný batát