Chickpea and Quinoa Stuffed Zucchini Boats
In short: Zucchini halves scooped out and filled with a savory mix of quinoa, chickpeas and tomato, then baked until tender. A light vegan dinner with plenty of protein. It takes about 1 h 20 min in total and makes 4 servings.
- Prep
- 30 min
- Cook
- 50 min
- Total
- 1 h 20 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 335 kcal
Zucchini boats are a good way to use up summer squash, and quinoa and chickpeas turn them into a main dish. The flesh scooped from the zucchini goes into the filling so nothing is wasted, and the boats bake on a bed of tomatoes that keeps them moist. They can be filled a day in advance, so they are practical for guests. Top with toasted pine nuts or a drizzle of tahini if you have them.
Instructions
- Heat the oven to 190°C (375°F). Cook the quinoa with the water in a covered pan over low heat for 15 minutes, then leave it covered off the heat for 5 minutes and fluff with a fork.
- Scoop out the center of each zucchini half with a teaspoon, leaving a wall about 1 cm (1/2 inch) thick. Chop the scooped flesh finely.
- Heat 1 tablespoon of the oil in a skillet and cook the onion for 5 minutes. Add the chopped zucchini flesh and cook for 4 minutes, then stir in the garlic, tomato paste, paprika, oregano, cumin and salt for 1 minute.
- Remove the pan from the heat and stir in the quinoa, chickpeas, parsley and lemon juice. Lightly crush a few chickpeas with the spoon and taste.
- Spread the tomatoes, water and a pinch of salt in a baking dish. Set the zucchini shells on top and fill each one with the mixture, piling it up.
- Drizzle with the remaining 2 tablespoons of oil. Cover with foil and bake for 25 minutes, then uncover and bake for 15 minutes more until the zucchini is tender and the tops are lightly browned.
Tips
- Choose zucchini of similar size and not too large. Very big ones are watery and have tough seeds.
- Add a handful of chopped olives, sun-dried tomatoes or toasted pine nuts to the filling. A sprinkle of vegan cheese on top for the last 10 minutes makes a richer dish.
Questions and answers
Can I make stuffed zucchini ahead of time?
Yes. Fill the shells, cover and refrigerate for up to 24 hours before baking, adding about 10 minutes. The cooked filling also keeps well for 4 days.
Can I freeze zucchini boats?
They freeze less well because zucchini turns soft, but the filling freezes for 3 months. Use it in peppers, tomatoes or as a bowl topping.
Can I use rice or millet instead of quinoa?
Yes. Use about 300 g (1 3/4 cups) cooked rice or millet in place of the cooked quinoa. The result is slightly softer.
How long does it take to make Chickpea and Quinoa Stuffed Zucchini Boats?
About 1 h 20 min in total: 30 min of preparation and 50 min of cooking.
How many calories are in Chickpea and Quinoa Stuffed Zucchini Boats?
About 335 kcal per serving, with 12 g of protein, 42 g of carbohydrates and 13 g of fat. These values are estimates.
Nutrition per serving
| Calories | 335 kcal |
|---|---|
| Protein | 12 g |
| Carbohydrates | 42 g |
| Fat | 13 g |
| Fiber | 10 g |
| Sugar | 14 g |
| Sodium | 560 mg |
Estimated values, calculated from the ingredients.
