June 14, 2021

Easy Vegan Recipes

Eat Vegan – Eat Well

Healthy Stuffed Zucchini

4 min read

These healthy stuffed zucchini are oven baked and filled with fluffy quinoa and coarsely chopped walnuts and raisins. Served with a creamy, vegan puree, these stuffed zucchinis make for an elegant main course or a simple side salad. 

upclose detail of zucchini on a fork

These quinoa stuffed zucchinis are completely vegan and super versatile! You can easily switch out the filling ingredients with other vegetables and spices and have a completely new meal!

All you do to make these vegetarian stuffed zucchinis is to hollow out the zucchini, fill them with your favorite vegetables and grains, and pop them in the oven to bake.

Then you combine the zucchini filling with lemon juice, garlic, salt, and onion, and you have your creamy zucchini sauce! It’s super simple, and super delicious!

This healthy stuffed zucchini recipe is… 

  • vegan
  • vegetarian
  • plant-based
  • gluten-free
  • soy-free
  • ready in 45 minutes
  • an easy main course

How to Make Healthy Stuffed Zucchini

collage of the process in making this zucchini recipe
  1. Cook the quinoa according to the package instructions and set aside. 
  2. Preheat the oven and line a baking sheet with aluminum. 
  3. Wash and dry the zucchinis. Slice of both ends off and cut them in half lengthwise. 
  4. Scoop out the zucchini flesh so that the zucchini looks like a boat. 
  5. Set aside the extra flesh for later. 
  6. Place the zucchini boats open side up on the baking sheet. 
  7. Chop the raisins and the walnuts.
  8.  In a medium bowl, combine the raisins and walnuts with the quinoa and diced onions. 
  9. Then add the coriander, pepper, lemon zest, and salt to the medium bowl. 
  10. Mix the filling thoroughly. 
  11. Scoop the filling into the hollowed-out zucchini, packing it as tightly as possible. 
  12. Drizzle olive oil over the zucchinis. 
  13. Bake the vegetarian stuffed zucchini until it is slightly soft, and the quinoa mixture is browned on top. 
  14. While the quinoa stuffed zucchini is in the oven, prepare the puree. 
  15. Heat olive oil in a saucepan over the stove. 
  16. Caramelize the onions in the oil, stirring it frequently so as not to burn. 
  17. Reduce the heat, and add the minced garlic, salt, and the scooped-out zucchini. Then stir in the lemon juice. 
  18. Cook this over the stove while stirring regularly until the mixture becomes soft. 
  19. Use an immersion blender or a regular blender to puree the mixture until it is light and creamy. 
  20. When the zucchinis are done baking, serve them with the puree. 

Scroll down for the full recipe with measurements and detailed instructions.

Tips & Tricks

ingredients for vegetarian stuffed zucchini

Immersion Blender

An immersion blender is like a hand mixer, but it acts more as a regular blender. It’s often used to blend soups and sauces while they’re still in the pot. 

Variations

healthy stuffed zucchini served on a dish on wooden table

Sprinkle with Vegan Cheese

If you want to make your filling a little creamy, after you’ve filled the healthy, stuffed zucchini boats, top them with some vegan cheese.

If you want to add a little crunch, sprinkle the top of the cheese with Panko Japanese breadcrumbs.

Experiment with Flavors

If you don’t like any of the ingredients in this vegetarian stuffed zucchini recipe, you can switch them out for some other options. Try cherry tomatoes, pine nuts, pesto, or olives.

FAQs About Healthy Stuffed Zucchini

served healthy stuffed zucchini on wooden table

Do you eat the skin on zucchini boats?

Yes! You can eat the skin on the zucchini boats. Just make sure you clean the skin properly. 

Just keep in mind that the larger zucchinis may have tougher skin and bitter taste. So, lean toward use medium-sized zucchinis for these healthy, stuffed zucchinis.  

Should I peel zucchini before cooking?

No need! The zucchini skin will make it so that your quinoa stuffed zucchini holds together better as it cooks. 

More Zucchini Recipes

If you love these stuffed zucchini, then you must try out these other recipes.

healthy stuffed zucchini

Quinoa Stuffed Roasted Zucchini

Zucchini stuffed with quinoa and walnuts served with a creamy puree made from the cooked zucchini insides. Can be elegant or every day. Great with a simple side salad.

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Course: Main Course, Vegetables

Cuisine: Mediterranean

Diet: Gluten Free, Vegan

Keyword: healthy stuffed zucchini, quinoa stuffed zucchini, stuffed zucchini, vegetarian stuffed zucchini

Servings: 4 people

Calories: 386kcal

  • 90 gram quinoa
  • 850 gram zucchini or summer squash
  • 50 gram walnuts
  • 40 gram golden raisins
  • 120 gram red onion diced
  • 2 gram ground coriander
  • 5 gram salt
  • 1 gram ground pepper
  • 4 gram lemon zest
  • 45 ml lemon juice
  • 15 gram garlic minced
  • 60 ml olive oil divided
  • Cook quinoa according to package instructions.

  • Preheat oven to 375°F/190 C. Line a baking sheet with aluminum.

  • Wash and dry zucchini. Slice off both ends and cut in half lengthwise.

  • Scoop about 1 – 1 ½”/2.5 – 4cm deep out of the zucchini flesh. Set extra flesh aside for later. Place zucchini boats open side up on baking sheet.

  • Coarsely chop raisins and walnuts.

  • In a medium bowl, combine quinoa, walnuts, raisins, and ½ c/60g diced onions. Add coriander, pepper, lemon zest, and ½ tsp/3g salt.

  • Mix the filling thoroughly. Scoop into the hollowed-out zucchini, packing in as tightly as possible. Drizzle 2 tbsp/30ml of olive oil over the zucchini.

  • Bake for 25 minutes until zucchini is slightly soft and quinoa mixture looks lightly browned on top.

  • While zucchini is baking, prepare puree.

  • Heat 2 tbsp/30ml olive oil in a medium saucepan over medium heat. Caramelize ½ c/60g diced onion in oil for 4-5 minutes, stirring frequently.

  • Reduce heat to med-low. Add minced garlic, ¼ tsp/2g salt, and scooped out zucchini insides. Stir in lemon juice.

  • Cook for 10 minutes, stirring regularly, until very soft. Using an immersion blender or transfer too a regular blender and puree until light and creamy.

  • When zucchini are baked, serve immediately with puree.

Calories: 386kcalCarbohydrates: 36gProtein: 9gFat: 25gSaturated Fat: 3gSodium: 507mgPotassium: 881mgFiber: 6gSugar: 13gVitamin A: 425IUVitamin C: 47mgCalcium: 79mgIron: 3mg

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