Alcuni degli Barchette di zucchine ripiene vegane 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.
I love making healthy recipes with zucchini when it’s the season for these summer squash, like I do with my Chips di zucchine al forno, Frullato di zucchine, Pane vegano al cioccolato e zucchine, o Frittelle di zucchine vegane.
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 Tacos di lenticchie, Carne per tacos TVP, o Fagioli neri messicani cooked in tomato sauce with taco seasoning and vegetables.
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Barchette di zucchine ripiene vegane
Ingredienti
- 4 grandi Zucchine - cut in halves lengthwise and deseeded
- 1 cucchiaio Olio d'oliva
- ½ piccole Cipolla rossa - tritato
- ½ piccole Peperone rosso - deseeded, diced
- 1 can (15oz) Fagioli neri - rinsed, drained, equivalent 1 1/4 cup cooked black beans
- ½ bicchiere Chicchi di mais - canned or frozen
- ¾ cucchiaino da tè Polvere d'aglio
- 1 cucchiaino da tè Paprica
- ½ cucchiaino da tè Cumino
- ¼ cucchiaino da tè Peperoncino in polvere
- ½ cucchiaino da tè origano
- ¼ cucchiaino da tè Sale
- ⅓ bicchiere Concentrato di pomodoro
- ⅓ bicchiere Passato di pomodoro
- ¼ bicchiere Brodo vegetale
Per servire
- 1 Avocado maturo - tagliato a dadini
- ¼ cucchiaio Spicy Salsa Sauce
- ¼ bicchiere Yogurt Al Cocco
- ¼ bicchiere Coriandolo fresco
- ¼ bicchiere Chicchi di mais
Istruzioni
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.
Attrezzatura
Alimentazione
Ingredienti e sostituzioni
- Zucchine – I love to use fresh, organic zucchini.
- Fagioli neri – 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.
- Corn Kernel – Fresh, frozen, or canned.
- Olio d'oliva – I prefer using locally-sourced extra-virgin olive oil.
- Peperone rosso – or any color of bell pepper you love.
- Cipolla rossa – You can alternatively use yellow onions.
- Polvere d'aglio – or fresh, crushed garlic.
- Spezie – Oregano, Paprika, Cumin, Chili Powder
- Tomato Passata and Tomato Paste – for a rich tomato flavor.
- Brodo vegetale – or just water.
- Sale e pepe - assaggiare
How To Make Vegan Stuffed Zucchini
Istruzioni per la conservazione
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.
Suggerimenti per servire
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
- More corn kernel
- Coriandolo fresco
- Salsa piccante
You can also serve this recipe as a healthy vegan meal with a side like:
- Quinoa cotto – this adds up to your proteine a base vegetale, so a great option! Learn how to cook quinoa.
- Riso integrale cotto
- Stir-fried cauliflower rice for a low-carb dinner.
- Vegan Cornbread Recipe
More Vegan Meal Recipes
Below I listed more easy vegan meals recipes to try:
Looks like a great recipe—I can’t wait to make it!
Something funny on your web page — you have a photo of the ingredients for this dish and the black beans say ‘raspberries’ 🙂
Oooops thank you!! I’ve fixed it 🙂
In the ingredient list it says vegetable broth but in the recipe it says soy sauce which one is correct?
Thanks for spotting this ! Both works, but vegetable broth taste better, I updated the recipe card for you, Enjoy!
I just found your website!!! I have no made anything yet, but these zucchini boats and the Red Lentil Pasta is on my list. Thank you for sharing. I cant rate the recipe yet but after I make it I’ll come back and leave review.
Grazie !
Hi, My name is Ana Iris, I live in Puerto Rico. I love your vegan receip. Are number 1 for my.
Thank you for ever! (Gracias por siempre!)
Thank you so much Ana
What is tomato passata?
Tomato Passata is pureed, strained tomatoes usually sold in bottles, also called tomato puree in US