Veganska fyllda zucchinibåtar

Dessa Veganska fyllda zucchinibåtar 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 Bakade zucchinichips, Zucchini-smoothie, Veganskt choklad-zucchinibröd, eller Veganska zucchinifritters.

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 Lins-tacokött, TVP Taco Meat, eller Mexikanska svarta bönor cooked in tomato sauce with taco seasoning and vegetables.

Veganska fyllda zucchinibåtar

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

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Prep Tid: 10 minuter mins

Tillagningstid: 20 minuter mins

Total tid: 30 minuter mins

Kurs: middag

Cuisine: amerikan

Serveringar: 8 zucchini boats

Kalorier: 116.2 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

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Innehållsförteckning

US Customary - metrisk

• ▢ 4 Large Zucchini - cut in halves lengthwise and deseeded
• ▢ 1 matsked Olivolja
• ▢ ½ Small Rödlök - mald
• ▢ ½ Small Röd paprika - deseeded, diced
• ▢ 1 burk (15 ml) Svarta bönor - rinsed, drained, equivalent 1 1/4 cup cooked black beans
• ▢ ½ kopp Majskorn - canned or frozen
• ▢ ¾ tesked Vitlökspulver
• ▢ 1 tesked Paprika
• ▢ ½ tesked Kummin
• ▢ ¼ tesked Chili pulver
• ▢ ½ tesked Oregano
• ▢ ¼ tesked Salt
• ▢ ⅓ kopp Tomatpuré
• ▢ ⅓ kopp Tomat Passata
• ▢ ¼ kopp Grönsaksbuljong

Att tjäna

• ▢ 1 Mogen avokado - tärnad
• ▢ ¼ matsked Spicy Salsa Sauce
• ▢ ¼ kopp Kokosyoghurt
• ▢ ¼ kopp Färsk koriander
• ▢ ¼ kopp Majskorn

Instruktioner

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.

Utrustning

Keramisk panna

Stekpanna

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Kostrådgivning

Tjänande: 1zucchini boat | Kalorier: 116.2kcal | kolhydrater: 14.1g | Protein: 3.8g | Fett: 6.4g | Mättat fett: 1g | Fleromättat fett: 0.9g | Enkelomättat fett: 3.9g | Natrium: 286mg | Kalium: 737.2mg | Fiber: 4.6g | Socker: 7.6g | Vitamin A: 813.2IU | C-vitamin: 43.1mg | Vitamin D: 0.1pg | Kalcium: 50mg | Järn: 1.4mg | Magnesium: 47.1mg | fosfor: 99.3mg | Zink: 0.9mg

Ingredienser och ersättningar

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.
• Svarta bönor – 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.
• Majskärna – Fresh, frozen, or canned.
• Olivolja – Jag föredrar att använda lokalt producerad extra jungfruolivolja.
• Röd paprika – or any color of bell pepper you love.
• Rödlök – You can alternatively use yellow onions.
• Vitlökspulver – or fresh, crushed garlic.
• Kryddor – Oregano, Paprika, Cumin, Chili Powder
• Tomato Passata and Tomato Paste – for a rich tomato flavor.
• Grönsaksbuljong – or just water.
• Salt och peppar – efter smak

How To Make Vegan Stuffed Zucchini

It’s straightforward to make stuffed zucchini.

Förvaringsanvisningar

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.

Betjäningsförslag

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
• Salsasås
• More corn kernel 
• Färsk koriander
• Stark sås

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

• Kokt quinoa – this adds up to your växtbaserade proteiner, so a great option! Learn hur man lagar quinoa.
• Kokt brunt ris
• Stir-fried cauliflower rice for a low-carb dinner.
• Recept på veganskt majsbröd

Fler veganska måltidsrecept

Below I listed more easy vegan meals recipes to try:

Vegan Spaghetti Squash

TVP Taco Meat

Veganskt Enchiladas recept

Vegansk sötpotatisgryta