Mexican Vegan Zucchini Boats [Low Calorie Recipe]
User Reviews
5
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Prep Time
30 mins
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Cook Time
30 mins
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Total Time
1 hr
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Servings
4 servings
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Calories
168 kcal
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Course
Main Course
Mexican Vegan Zucchini Boats [Low Calorie Recipe]
Description
This recipe prepares a flavorful vegan filling by cooking diced onion and red pepper until soft, then mixing in cooked brown rice, black beans, corn, salsa, and a blend of spices including cumin, chili powder, garlic and onion powders, salt, and optional cayenne for heat. The mixture is spooned into zucchini halves that have been carefully hollowed out to preserve their shape.
The zucchini boats bake covered to retain moisture and ensure tender squash flesh with the hearty, well-seasoned filling providing a range of textures from soft and creamy beans to tender vegetables and fluffy rice. Optional toppings like guacamole, nut-based cheese sauce, and fresh jalapeños can add creaminess or extra spice.
These boats make a satisfying vegan main that can be served as a light dinner or paired with a salad. The recipe encourages gentle handling of zucchini to prevent breakage and suggests alternatives to brown rice such as quinoa or barley.
Leftovers can be refrigerated for a few days and reheated in the oven or toaster oven. The nutritional details apply per two zucchini halves excluding optional toppings.
Ingredients
- 4 zucchini large
- 1 red onion diced
- 1 red pepper diced
- ¼ cup salsa or heat level of preference, medium chunky
- ½ teaspoon salt sea salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon cumin
- ½ teaspoon chili powder
- ¼ teaspoon cayenne pepper or more, optional
- 1 cup brown rice cooked
- 1 cup black beans cooked or canned
- ½ cup corn
Optional Toppings
- guacamole
- walnuts used in cheese sauce
- cheese sauce nut free
- diced tomato
- jalapeño peppers sliced
- cilantro fresh
Instructions
- If you don't have cooked brown rice, start by cooking your rice according to package directions. Rice will roughly triple in size, so use ⅓ cup raw brown rice to get approx 1 cup needed for this recipe.
- In a large skillet, add 2-3 tablespoons of water or broth along with the chopped onion and pepper and sauté until softened and reduced, approx 5 minutes. Turn off the heat and add the cooked rice, beans, corn, salsa, and all the seasoning and mix well. Taste and add more seasoning if desired, and then set aside.
- Line a 9"x13" (or similar size) baking dish with parchment paper and preheat your oven to 425 degrees F (218 degrees C).
- Slice your zucchini in half lengthwise as evenly as possible. Then carefully scrape out the flesh using a metal teaspoon. Place your hollowed zucchini boats hollow side up in your baking dish.
- Divide the stuffing between your 8 zucchini boats. Then cover the tray with parchment paper and then foil and bake for 25-30 minutes, until zucchini is easily pierced with a fork.
- Serve with guacamole and any other desired toppings.
Notes
- Carefully scrape out zucchini flesh with a metal spoon to avoid breaking the boats.
- Brown rice can be replaced with cooked quinoa or barley according to preference.
- Store leftovers covered in the refrigerator for 3-4 days and reheat in the oven or toaster oven.
- Nutritional info corresponds to two zucchini halves without optional toppings.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 168 kcal
% Daily Value*
| Serving | 2Zucchini Boats | |
| Calories | 168cal | 8% |
| Carbohydrates | 34g | 11% |
| Protein | 8g | 16% |
| Fat | 2g | 3% |
| Sodium | 628mg | 26% |
| Potassium | 873mg | 19% |
| Fiber | 8g | 32% |
| Sugar | 9g | 18% |
| Vitamin A | 1542IU | 31% |
| Vitamin C | 77mg | 86% |
| Calcium | 70mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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