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Vegan Zucchini Boats
Vegan zucchini boats stuff tender zucchini with a hearty mixture of taco-spiced tofu and veg for a healthy, high-protein, filling, and satisfying meat-free meal!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 2
Calories: 242 kcal
Course:
Dinner
Cuisine:
Spanish
Ingredients
- 2 medium zucchinis halved lengthwise
- 1 tablespoon of oil
- ½ of a yellow or red medium onion diced
- 3 garlic cloves minced
- ½ of a (16-ounce) package of extra firm tofu drained and pressed
- 1 cup of corn kernels (canned, frozen, or fresh)
- 3 tablespoons of taco seasoning
- salt to taste
- salsa for garnish
- cilantro for garnish (optional)
Instructions
- Scoop out the middle innards of the zucchini, dice them up, and set them aside.
- In a large pan over medium-high heat, heat the oil. Add the onion and garlic and saute for about 1 minute, add the diced zucchini and saute for another minute.
- Using your fingers, crumble the tofu into the pan. Add the corn, taco seasoning, and salt, and cook for 3 to 4 minutes, until the vegetables are all tender.
- Preheat the oven to 425 degrees F. Place the zucchini halves in a 9x13-inch pan, fill the hallowed zucchini halves with the tofu mixture, cover with tin foil, and bake for 25 minutes. Remove the foil and bake for another 10 minutes.
- Serve warm with salsa and cilantro (if using) on top.
Cup of Yum
Notes
- If the boat is unstable: Shave a thin layer from the bottom so it lays flat.
- Firmer/softer zucchini: Adjust baking time by a few minutes either way. Avoid overbaking to prevent mushiness.
- To avoid watery zucchini: You could pre-bake the unfilled zucchini for 10 minutes then pat dry before filling and baking. Adding this optional step comes down to preference, though.
- Baking time may vary: Depending on the size of the vegan stuffed courgetti/ zucchini and your oven model.
Nutrition Information
Calories
242kcal
(12%)
Carbohydrates
27g
(9%)
Protein
14g
(28%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
6g
Sodium
666mg
(28%)
Potassium
904mg
(26%)
Fiber
5g
(20%)
Sugar
12g
(24%)
Vitamin A
993IU
(20%)
Vitamin C
42mg
(47%)
Calcium
89mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 242
% Daily Value*
| Calories | 242kcal | 12% |
| Carbohydrates | 27g | 9% |
| Protein | 14g | 28% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 666mg | 28% |
| Potassium | 904mg | 19% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
| Vitamin A | 993IU | 20% |
| Vitamin C | 42mg | 47% |
| Calcium | 89mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.