Description
Delicious and healthy Tuscan Stuffed Zucchini Boats filled with a flavorful mixture of quinoa, chickpeas, sundried tomatoes, spinach, and herbs, topped with melted mozzarella cheese and fresh basil. Perfect as a wholesome vegetarian main dish or satisfying side.
Ingredients
Scale
Zucchini and Seasoning
- 4 medium or large zucchini
- drizzle of olive oil
- 1 tsp Italian herbs
- sprinkle of salt and pepper
Quinoa and Vegetables
- 1/2 cup uncooked quinoa
- 1 small onion, diced
- 2 cloves garlic, minced
- 15 oz can chickpeas, drained and rinsed
- 1/3 cup roughly chopped sundried tomatoes (in oil)
- 1/2 cup halved cherry tomatoes
- 2 heaping cups fresh spinach
- 1 tsp Italian seasoning
- 1 cup vegetable broth (or water)
- 1/4 tsp salt (add more to taste)
- pinch of pepper
Sauce and Toppings
- 3/4 cup marinara sauce
- mozzarella shreds (choose a dairy-free version if vegan)
- fresh basil leaves
Instructions
- Preheat Oven: Preheat your oven to 400°F (204°C) and spray a large rectangular baking dish or baking sheet with cooking spray to prevent sticking.
- Prepare Zucchini Boats: Cut the zucchini in half lengthwise and trim off the stem ends. Carefully scoop out the flesh from the zucchini halves with a spoon to create hollow boats. Drizzle the zucchini boats with olive oil and sprinkle with Italian seasoning, salt, and pepper. Arrange them cut side up in the baking dish.
- Cook Quinoa: In a small to medium pot, cook the quinoa according to package instructions until tender and fluffy. Set aside.
- Sauté Aromatics: Heat olive oil in a large pan over medium heat. Add the diced onion and cook for approximately 4 minutes until softened. Add minced garlic and cook for an additional minute, stirring frequently to prevent burning.
- Simmer Vegetable Filling: Add chickpeas, chopped sundried tomatoes, halved cherry tomatoes, vegetable broth, spinach, salt, pepper, and Italian seasoning to the pan. Cover and let simmer on low to medium heat for 10 minutes until the chickpeas soften and spinach wilts.
- Mash Chickpeas: After simmering, gently mash some of the chickpeas with the back of a wooden spoon or fork to create a creamy texture while leaving some chickpeas whole for bite.
- Add Sauce and Quinoa: Stir in the marinara sauce and cooked quinoa into the vegetable mixture until everything is well combined.
- Fill Zucchini Boats: Spoon the Tuscan quinoa and chickpea mixture evenly into each zucchini boat. Top each filled zucchini with shredded mozzarella cheese.
- Bake: Bake in the preheated oven for 20 to 25 minutes or until the zucchini is tender and the cheese is melted and golden brown. For smaller zucchini, check for doneness after 18 to 20 minutes to avoid overcooking.
- Garnish and Serve: Remove from oven, sprinkle fresh basil leaves over the stuffed zucchini boats, and serve warm. Enjoy your flavorful and wholesome meal!
Notes
- For a vegan option, use dairy-free mozzarella shreds.
- Adjust salt to taste, especially if your broth or marinara sauce is already salted.
- If using smaller zucchini, reduce baking time and test with a fork for tenderness to avoid mushy boats.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven or microwave.
- Adding a pinch of red pepper flakes can give the filling a subtle kick if desired.
Nutrition
- Serving Size: 1 zucchini boat
- Calories: 131 kcal
- Sugar: 6 g
- Sodium: 462 mg
- Fat: 2 g
- Saturated Fat: 0.3 g
- Unsaturated Fat: 1.5 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg
