Vegan Quinoa Stuffed Zucchini Boats

Why You’ll Love This Recipe

Vegan Quinoa Stuffed Zucchini Boats offer a wholesome and nutritious meal that’s easy to prepare and full of vibrant flavors. The quinoa serves as a protein-packed filling that pairs wonderfully with the naturally tender zucchini. The sautéed mushrooms and onions bring a savory depth, while the crunchy walnuts add texture and a nutty richness. Topped with a fresh tomato sauce made with garlic, lemon, and mint, this dish delivers a well-balanced mix of flavors and is the perfect addition to your weekly meal rotation.

Ingredients

• 1 cup water
• ¼ teaspoon salt (or to taste)
• ⅓ cup quinoa, rinsed
• 1 tablespoon olive oil
• 3 large zucchini
• 1 small onion, diced
• 1 clove garlic, minced
• 3 baby bella mushrooms, chopped very small
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• 1 tablespoon balsamic vinegar
• 2 tablespoon chopped walnuts or pecans

Sauce

• 1 tablespoon extra virgin olive oil
• 1 clove garlic, minced
• 1-28oz can crushed tomatoes
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• 1 tablespoon lemon juice
• 1 tablespoon chopped mint

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Prepare the Quinoa: In a small saucepan, bring 1 cup of water and ¼ teaspoon of salt to a boil. Add the rinsed quinoa, reduce the heat, cover, and simmer for about 15 minutes until the quinoa is tender and the water is absorbed. Remove from heat and fluff with a fork.
2. Prepare the Zucchini: Preheat your oven to 375°F (190°C). Cut the zucchini in half lengthwise and scoop out the center to create boats. Lightly brush the zucchini with olive oil and place them on a baking sheet. Roast the zucchini in the oven for about 15 minutes until slightly tender but still holding their shape.
3. Sauté the Vegetables: While the zucchini is roasting, heat 1 tablespoon of olive oil in a pan over medium heat. Add the diced onion, minced garlic, and chopped mushrooms. Sauté for about 5-7 minutes until the vegetables are soft and fragrant. Add ¼ teaspoon salt, ⅛ teaspoon pepper, and balsamic vinegar. Stir to combine and cook for another minute. Remove from heat and set aside.
4. Combine the Filling: In a large bowl, mix the cooked quinoa with the sautéed vegetables. Add the chopped walnuts or pecans for crunch. Stir everything together and adjust the seasoning if needed.
5. Make the Sauce: In a small saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Add the crushed tomatoes, salt, pepper, lemon juice, and chopped mint. Stir well and let it simmer for 10-15 minutes to allow the flavors to meld together.
6. Stuff the Zucchini: Once the zucchini boats are roasted, remove them from the oven. Stuff each zucchini half with the quinoa and vegetable mixture, pressing gently to pack the filling.
7. Serve: Pour the tomato sauce over the stuffed zucchini boats and return them to the oven for another 10 minutes to heat through. Serve warm, garnished with extra mint if desired.

Servings and Timing

• Servings: 4
• Total Time: 45-50 minutes

Variations

• Add More Vegetables: You can add more vegetables to the quinoa stuffing, like bell peppers, spinach, or roasted eggplant for additional flavor and texture.
• Cheese Topping: If you’re not strictly vegan, you can top the zucchini boats with vegan cheese or a sprinkle of parmesan for a cheesy touch.
• Protein Boost: Add cooked lentils or tempeh to the quinoa stuffing for added protein and heartiness.

Storage/Reheating

• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat in the microwave or in the oven until warmed through. If reheating in the oven, cover with foil to prevent the zucchini from drying out.

FAQs

Can I use a different grain instead of quinoa?

Yes, you can substitute quinoa with couscous, rice, or even farro for a different texture.

Can I make this dish ahead of time?

Yes, you can prepare the quinoa filling and sauce in advance, and stuff the zucchini right before baking. This makes for an easy weeknight meal!

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free as it uses quinoa and fresh vegetables.

Can I use other nuts instead of walnuts or pecans?

Absolutely! You can use almonds, pine nuts, or cashews for a different nutty flavor.

How do I know when the zucchini is done roasting?

The zucchini should be slightly tender but still hold its shape when pierced with a fork. You want the zucchini to maintain some bite, so it doesn’t become too soft.

Can I use other vegetables instead of mushrooms?

Yes, you can use other vegetables like spinach, bell peppers, or eggplant as a replacement for the mushrooms.

Can I freeze the stuffed zucchini boats?

While it’s not recommended to freeze the zucchini itself, you can freeze the quinoa filling and sauce separately. Assemble the zucchini boats and bake once thawed for best results.

Can I make the sauce without mint?

If you don’t have mint, you can substitute with basil, parsley, or even oregano for a different flavor profile.

Can I add beans to the quinoa stuffing for extra protein?

Yes, you can add cooked beans like chickpeas or black beans to the quinoa mixture for a protein boost.

How can I make this dish spicier?

Add a pinch of red pepper flakes or chopped jalapeños to the quinoa filling or the tomato sauce to add some heat.

Conclusion

Vegan Quinoa Stuffed Zucchini Boats are a fresh, vibrant, and satisfying meal that brings together the wholesome flavors of quinoa, vegetables, and crunchy nuts. The tangy tomato sauce and fragrant mint make this dish even more enjoyable, and it’s versatile enough to adapt to different tastes and dietary preferences. Whether you’re looking for a plant-based main dish or a light and healthy side, this recipe is sure to become a favorite in your kitchen!

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