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5.0 from 15 votes

Vegan Zucchini Roll Ups

Tender zucchini, vegan ricotta cheese, marinara sauce, and vegan parm make the ultimate healthy comfort food.

Prep Time
30 mins
Cook Time
30 mins
Total Time
50 mins
Servings: 6 Servings
Calories: 222 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 2 pounds zucchini approx. 3 medium zucchini
For the vegan ricotta cheese
  • 1.5 cups raw cashews
  • ¼ cup nutritional yeast
  • 2 tablespoons apple cider vinegar
  • ½ teaspoon garlic powder
  • ½ teaspoon sea salt
  • ½ cup water
For the sauce
  • 1.5 cups tomato sauce or puree
  • 2-3 tablespoons fresh basil finely chopped
  • ½ teaspoon dried oregano
Optional garnish
  • ½ cup Vegan Parmesan

Instructions

    Cup of Yum
  1. Preheat the oven to 375 degrees F (190 degrees C). Then grab a large baking sheet and line it with paper towels or a clean dishtowel.
  2. Slice the zucchini lengthwise into ⅛ inch thick slices. Arrange the slices in a single layer on your baking sheet and sprinkle generously with salt. Set aside and let rest for 15 minutes. (The salt will soften the zucchini, release excess moisture and make them pliable for rolling.)
  3. Meanwhile, prepare your cheese by adding all the vegan ricotta ingredients to your food processor. Blend until smooth and set aside.
  4. Now, combine the sauce ingredients in a small bowl and set aside.
  5. By now, your zucchini should be ready for rolling. Pat the slices dry to remove the excess moisture. Then spread 1 cup of the prepared tomato sauce on the bottom of a baking dish or 10-inch cast iron pan. (Or another oven safe dish.)
  6. Add approx. one teaspoon of the ricotta mixture to a zucchini slice, and then starting at the bottom, roll it up. Place it in your baking dish, standing upright, on top of the tomato sauce layer. Repeat with remaining slices. Then top the zucchini roll ups with the remaining sauce, and sprinkle with vegan parm, if using.
  7. Cover with a lid, or parchment paper, followed by aluminum foil, and bake for 20-25 minutes, until the zucchini are tender, but not overcooked. Remove from the oven and serve.

Notes

  • If you don't have a high-speed blender, soak your cashews in boiling hot water for 30 minutes, and then drain, before processing.
  • Do not skip salting the zucchini. The step is what makes your zucchini soft enough for rolling while releasing excess moisture.
  • Leftovers keep refrigerated for 2-3 days or frozen for up to 3 months.

Nutrition Information

Calories 222cal (11%) Carbohydrates 17g (6%) Protein 9g (18%) Fat 15g (23%) Saturated Fat 3g (15%) Polyunsaturated Fat 3g Monounsaturated Fat 8g Sodium 272mg (11%) Potassium 750mg (21%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 347IU (7%) Vitamin C 34mg (38%) Calcium 42mg (4%) Iron 4mg (22%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 222

% Daily Value*

Calories 222cal 11%
Carbohydrates 17g 6%
Protein 9g 18%
Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 8g 40%
Sodium 272mg 11%
Potassium 750mg 16%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 347IU 7%
Vitamin C 34mg 38%
Calcium 42mg 4%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.