Vegetarian Zucchini Boats

These vegetarian zucchini boats are an explosion of Italian flavors and Mediterranean aromas. The filling is made with soy, tomatoes, shallots, celery, and carrots, and they are topped with a delicious layer of grilled shredded mozzarella and Parmesan. The recipe is a great idea to combine vegetables and protein all in one meal. Served with a side of rice, this dish will become you’re next favorite easy and healthy lunch or dinner idea.

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For these stuffed zucchini, I use textured soy chunks that I rehydrated before preparing the vegetables. The firm and meaty texture of this protein is ideal for the stuffing. I appreciate its spong-like consistency, which absorbs liquids during cooking. If this ingredient is hard to find, you can substitute it with firm tofu cut into cubes. The goal is to recreate a vegetarian version of classic Italian ragù, which is typically made with ground meat and sautéed vegetables.

Stuffed zucchini are extremely versatile, and there are many versions out there. Their roots lie in Mediterranean and Middle Eastern culinary traditions, especially in Italian cuisine, where vegetables are filled with meats, cheeses and herbs. It’s a dish that offers many options to suit every taste and dietary preference, including plant-based alternatives.

Soy stuffed zucchini can be paired with many sides to create a well-rounded and nutritious meal. Some options include a mixed green salad or grains such as rice and quinoa. Additionally, zucchini boats are a delightful meal-prep choice that can be kept in the fridge for the week and reheated as needed.

Ingredients for stuffed zucchini

• Zucchinis: they are the boats that hold the vegetarian filling. Their shape makes them visually appealing and suitable for serving as individual portions. Additionally, their slightly sweet flavor complements the stuffing ingredients, enhancing them without overpowering. Before adding the soy chunks, we bake the scooped-out zucchini to make them tender while maintaining their structure to hold everything. It is important to be cautious with the moisture level to prevent the boats from becoming too mushy.

• Mozzarella: shredded mozzarella is the key element connecting this recipe to Italian cuisine. When melted and grilled on top of the zucchini, it provides a rich, satisfying texture. The mozzarella adds a crispy touch that contrasts beautifully with the tender filling.

• Parmesan: the strong, salty flavor of this cheese contrasts nicely with the milder ingredients. It is rich in the “fifth taste”, known as umami, which adds depth to the dish. I sprinkle Parmesan on the vegetarian zucchini boats after baking them, before stuffing them with the soy filling.

• Shallot, celery and carrot: these three ingredients form the base of the classic Italian “soffritto”, an aromatic foundation our soy ragù, traditionally used with meat to season pasta. I finely chop them and sauté in hot olive oil in a saucepan before adding the soy and diced tomatoes. This trio provides sweetness and a slightly peppery note, which is very enjoyable to taste.
  

• Textured soy chunks: this is the primary source of protein in this recipe, making it a filling and nutritious meal, especially for those following a vegetarian or plant-based diet. The consistency is spongy and very similar to the texture of ground meat. Soy chunks act like a sponge, absorbing flavors and liquids while cooking in the pan with vegetables and tomato sauce. Finally, the nutritional profile of the stuffing in these vegetarian zucchini boats is very impressive, providing iron and fiber for a wholesome meal.

• Diced tomatoes: they add the right acidity and sweetness to the zucchini boats. Additionally, diced tomatoes provide moisture to the soy stuffing, keeping it from drying out. As they cook, the tomatoes blend with the other ingredients, allowing all the flavors to combine perfectly. Finally, the red color makes the dish visually appealing and adds vibrant color to the overall result.

• Parsley: its fresh, herbaceous note enhances the overall flavor of the mozzarella and breadcrumb topping. The vibrant green color contrasts with the golden-brown appearance of the crispy ingredients. While parsley doesn’t significantly impact the texture of the topping, its fresh flavor complements the dish.

• Italian seasoning: this blend of herbs, including basil, oregano, rosemary and thyme, adds an aromatic flavor reminiscent of Italian cuisine. By incorporating these herbs, the various components of the filling meld together cohesively and contribute to an inviting aroma as the dish bakes. Moreover, Italian seasoning enhances the dish’s authenticity and imparts a genuine flavor that evokes a familiar and cozy atmosphere.

• Breadcrumbs: when mixed with shredded mozzarella and fresh parsley, this ingredient adds crispiness to the zucchinis topping. The contrast with the tender filling and creamy cheese layer is pleasant to the taste. Additionally, breadcrumbs help bind cheese and herbs together, ensuring that the topping stays intact and well distributed over the vegetarian zucchini boats. Finally, they absorbs any excess moisture from the filling, preventing the topping from becoming too soggy.

Find the complete recipe with measurements below.

How to prepare these zucchini stuffed boats

Rehydrate the textured soy chunks in water according to the instructions on the packaging.

Cut the zucchini by half and scoop centers using a spoon. Be sure to leave the sides .

Season the zucchini boats with olive oil, salt and pepper and bake them in the oven for about 20-25 minutes.

In the meantime, heat 1 tbsp olive oil in a sauce pan and add chopped shallot, carrot and celery.

sauté few minutes then add soy and diced tomatoes plus italian seasoning let cook for about 10 minutes, to reduce the liquids from tomatoes.

Meanwhile, in a bowl whisk together shredded mozzarella, breadcrumbs, parsley.

Assemble the zucchini boat: first cover the base with some grated parmesan cheese. Add a layer of soy mix and finish with a cover of mozzarella-breadcrumb mix.

Bake the boats in the oven at 200°C (400°F) for about 15-20 minutes until soft.

My tips for the vegetarian stuffed zucchini

• Chose medium to large zucchinis because they have enough space to hold the filling.

• Be careful not to scoop the zucchini too much , as you want to leave enough flesh to hold the filling.

• Try not to overstuff the zucchini boats because the filling could expand and overflow during cooking.

• For the topping, you can substitute shredded mozzarella with other cheeses that melt similarly such as cheddar, cashew cheese for a plant-based version, fontina etc…
  

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!