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Vegan stuffed zucchini boats

A recipe by .

 
Vegan stuffed zucchini boats
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.81

$1.81 per serving

1 people like this recipe

1 likes

This recipe is ready in 40 minutes

Ready in 40 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:90%

Spoonacular Score: 90%

 

Vegan stuffed zucchini boats might be just the side dish you are searching for. This recipe makes 4 servings with 254 calories, 7g of protein, and 10g of fat each. For $1.44 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. A mixture of bell pepper, thyme, tomatoes, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 40 minutes. It is a good option if you're following a gluten free, whole 30, and vegan diet. Try Vegan Zucchini Taco Boats, Stuffed Zucchini Boats, and Stuffed Zucchini Boats for similar recipes.

Ingredients

Servings:
1
1  bell pepper
bell pepper
0.22 cloves
0.22 cloves garlic
garlic
1 Tbsp
1 Tbsp olive oil
olive oil
some
some bell pepper
bell pepper
3 medium
3 medium potatoes
potatoes
1.5 medium
1.5 medium red onion
red onion
some
some salt
salt
0.25 tsps
0.25 tsps thyme
thyme
1
1  tomatoes
tomatoes
3.53 oz
3.53 oz vegan cheese
vegan cheese
2 medium
2 medium zucchinis
zucchinis
1  bell pepper
1
bell pepper
0.22 cloves garlic
0.22 cloves
garlic
1 Tbsp olive oil
1 Tbsp
olive oil
some bell pepper
some
bell pepper
3 medium potatoes
3 medium
potatoes
1.5 medium red onion
1.5 medium
red onion
some salt
some
salt
0.25 tsps thyme
0.25 tsps
thyme
1  tomatoes
1
tomatoes
3.53 oz vegan cheese
3.53 oz
vegan cheese
2 medium zucchinis
2 medium
zucchinis

Equipment

oven
oven
oven
oven


Instructions

  1. Chop one red onion, then simmer it on one tablespoon olive oil.
  2. Cut the zucchinis in half lengthwise and scoop out the insides using a spoon or melon scooper and chop them. Add the chopped zucchini to the onion, cook it stirring occasionally.
  3. Peel the potatoes and cut them into small cubes and cook in salted water.
  4. Preheat the oven to 180°C/ °F and grease an overproof dish.
  5. Season the zucchini boats with salt and pepper as taste and brush them with a little oil. If your zucchinis are big or thick or you prefer them very soft, bake them in the oven for 10 minutes before filling. The average medium sized zucchinis become soft without pre-baking them.
  6. Cut the tomatoes and bell pepper into little chunks, cut a half red onion into thin slices, put them aside.
  7. When the potato is cooked, drain it and smash it. Stir it to the cooked zucchini and onion mixture, season with salt, pepper and thyme.
  8. Stuff the zucchini boats with the potato mixture. Place the tomato, pepper and red onion slices on the top of the boats' filling. Sprinkle the top of zucchini boats with your favorite grated vegan cheese.
  9. Put the vegan zucchini boats in the prepared dish, place them into the oven and bake for 20 minutes.
  10. Serve the zucchini boats warm.

Price Breakdown

Cost per Serving: $1.84
Ingredient
1 bell pepper
2 cloves garlic
1 tablespoon olive oil
some bell pepper
3 mediums potatoes
1.5 mediums red onion
¼ teaspoons thyme
1 tomatoes
100 grams vegan cheese
2 mediums zucchinis
Price
$0.60
$0.13
$0.17
$1.50
$0.85
$0.55
$0.03
$0.46
$1.94
$1.12
$7.34

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
277 Calories
8g Protein
9g Total Fat
41g Carbs
82% Health Score
Limit These
Calories
277
14%

Fat
9g
15%

  Saturated Fat
2g
15%

Carbohydrates
41g
14%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
475mg
21%

Get Enough Of These
Protein
8g
16%

Vitamin C
176mg
214%

Vitamin A
3723IU
74%

Manganese
1mg
68%

Vitamin B6
0.94mg
47%

Copper
0.79mg
39%

Fiber
9g
37%

Potassium
1275mg
36%

Iron
6mg
36%

Folate
111µg
28%

Magnesium
74mg
19%

Vitamin B3
3mg
17%

Vitamin E
2mg
16%

Vitamin B2
0.26mg
15%

Phosphorus
146mg
15%

Vitamin K
14µg
13%

Vitamin B1
0.17mg
11%

Vitamin B5
1mg
11%

Calcium
104mg
10%

Zinc
1mg
9%

Selenium
1µg
2%

covered percent of daily need

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