Bărcuțe de dovlecei umplute vegan

Acestea Bărcuțe de dovlecei umplute vegan 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 Chipsuri de dovlecei copți, Smoothie de dovlecei, Pâine vegană cu dovlecei și ciocolată, Chiftele vegane de dovlecei.

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 Carne de taco cu linte, TVP Taco Meat, Fasole neagră mexicană cooked in tomato sauce with taco seasoning and vegetables.

Bărcuțe de dovlecei umplute vegan

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

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Timp de pregatire: 10 minute min

Timp de gătit: 20 minute min

Timpul total: 30 minute min

Curs: Cină

Bucătăria: american

porţii: 8 bărci cu dovlecel

calorii: 116.2 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

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Ingrediente

SUA obișnuită - metric

• ▢ 4 mare Zucchini - cut in halves lengthwise and deseeded
• ▢ 1 lingură Ulei de masline
• ▢ ½ mic Ceapa rosie - tocat
• ▢ ½ mic Ardei gras roșu - fără semințe, tăiat cubulețe
• ▢ 1 conservă (15 oz) Fasole neagra - rinsed, drained, equivalent 1 1/4 cup cooked black beans
• ▢ ½ ceaşcă Boabe de porumb - conservate sau congelate
• ▢ ¾ linguriță Praf de usturoi
• ▢ 1 linguriță boia de ardei
• ▢ ½ linguriță Chimion
• ▢ ¼ linguriță Pudra de chili
• ▢ ½ linguriță Oregano
• ▢ ¼ linguriță Sare
• ▢ ⅓ ceaşcă Pasta de tomate
• ▢ ⅓ ceaşcă Passata de roșii
• ▢ ¼ ceaşcă Bulion de legume

Toping

• ▢ 1 Avocado copt - cubulete
• ▢ ¼ lingură Spicy Salsa Sauce
• ▢ ¼ ceaşcă Iaurt de cocos
• ▢ ¼ ceaşcă coriandru
• ▢ ¼ ceaşcă Boabe de porumb

Instrucțiuni

Pregătiți dovlecelul

• 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.

Echipament

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Nutriţie

servire: 1zucchini boat | calorii: 116.2kcal | Carbohidrați: 14.1g | Proteină: 3.8g | Gras: 6.4g | Grăsime saturată: 1g | Grăsimi polinesaturate: 0.9g | Grasime monosaturata: 3.9g | Sodiu: 286mg | Potasiu: 737.2mg | Fibră: 4.6g | Zahăr: 7.6g | Vitamina A: 813.2IU | Vitamina C: 43.1mg | Vitamina D: 0.1pg | Calciu: 50mg | fier: 1.4mg | Magneziu: 47.1mg | Fosfor: 99.3mg | Zinc: 0.9mg

Ingrediente și înlocuiri

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

• Zucchini – I love to use fresh, organic zucchini.
• Fasole neagra – 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.
• Boabele de porumb – Fresh, frozen, or canned.
• Ulei de masline – Prefer să folosesc ulei de măsline extravirgin din surse locale.
• Ardei gras roșu – or any color of bell pepper you love.
• Ceapa rosie – You can alternatively use yellow onions.
• Praf de usturoi – or fresh, crushed garlic.
• Condimente – Oregano, Paprika, Cumin, Chili Powder
• Tomato Passata and Tomato Paste – for a rich tomato flavor.
• Bulion de legume – sau doar apă.
• Sare și piper – după gust

How To Make Vegan Stuffed Zucchini

It’s straightforward to make stuffed zucchini.

Instrucțiuni de depozitare

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.

Sugestii de difuzare

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:

• Avocado tăiat cubulețe
• A dollop of vegan coconut yogurt
• Sos salsa
• More corn kernel 
• Proaspăt cilantro
• Sos iute

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

• Quinoa gătită – this adds up to your proteine ​​pe bază de plante, so a great option! Learn cum să gătești quinoa.
• Orez brun fiert
• Stir-fried cauliflower rice for a low-carb dinner.
• Rețetă vegană de pâine de porumb

Mai multe rețete de mese vegane

Below I listed more easy vegan meals recipes to try:

Vegan Spaghetti Squash

TVP Taco Meat

Rețetă de Enchiladas vegane

Caserolă vegană de cartofi dulci