Zucchini Boats
Servings: 4 servings
- 4 medium (4 medium) zucchini
- 1 tablespoon (1 tablespoon) extra virgin olive oil
- 1 medium (1 medium) onion finely chopped
- 3 cloves (3 cloves) garlic pressed or grated
- 1 can (15 ounces) (230 grams) lentils or 1½ cups cooked lentils or ½ cup dried lentils cooked in boiling water until tender.
- ½ cup (50 grams) walnuts finely chopped
- 1 can (15 ounces) (400 grams) crushed tomatoes
- 2 tablespoons (2 tablespoons) balsamic vinegar or soy sauce
- 1 teaspoon (1 teaspoon) dried oregano
- ½ teaspoon (½ teaspoon) salt or more to taste
- ⅛ teaspoon (⅛ teaspoon) black pepper
- ½ cup (4 tablespoons) grated parmesan or non-dairy cheese
- MAKE THE BOATS: Wash, dry, and cut 4 medium zucchini in half lengthwise.Scoop out some of the zucchini’s flesh and chop it finely with a knife or in a food processor.
- PREP THE FILLING: Preheat oven to 400°F or 200°C.Heat 1 tablespoon extra virgin olive oil in a large skillet and sauté 1 medium onion (chopped) for 3 minutes.Add 3 cloves garlic (pressed) and the chopped zucchini pulp and cook for 5 minutes.Add 1 can (15 ounces) lentils, ½ cup walnuts (chopped), 1 can (15 ounces) crushed tomatoes, 2 tablespoons balsamic vinegar, 1 teaspoon dried oregano, ½ teaspoon salt, and ⅛ teaspoon black pepper.Simmer for about 10 minutes on medium heat, stirring occasionally.Turn the heat off, stir in ½ cup grated parmesan, then taste and adjust for salt, spices, and balsamico.
- FILL AND BAKE: Fill zucchini shells with lentil mixture and arrange them on a baking tray. Optionally, top with more cheese.Bake at 400°F or 200°C for about 20 minutes or until the zucchini are fork tender.
- SERVING SUGGESTIONS: Arrange boats on a serving platter and sprinkle with parsley and lemon wedges.They are delicious with Greek yogurt, tzatziki, or yogurt tahini sauce.
Nutrition information is an estimate for one serving of zucchini boats out of 4.
SUBSTITUTIONS
Green zucchini: substitute globe zucchini, yellow crookneck, yellow squash, yellow zucchini, and grey zucchini.
Lentils: substitute chickpeas or black beans.
Walnuts: substitute cashew nuts or almonds, or omit the nuts if allergic.
Extra virgin olive oil: substitute avocado oil, regular olive oil, or vegetable oil.
Balsamic vinegar: substitute soy sauce, tamari sauce, or coconut aminos.
Crushed tomatoes: substitute passata or tomato puree.
Dried oregano: substitute a dried Italian herb mix, dried thyme, or dried basil.
Grated parmesan: substitute grated pecorino, shredded mozzarella, or non-dairy cheese.
STORAGE
Make ahead: This is an excellent recipe for meal prep. The zucchini boats keep well for a few days and also reheat well in the microwave.
Refrigerator: Store them in the fridge for 3 - 4 days. They can also be kept on a serving plate wrapped in film or in an airtight container.
Reheat them in the microwave for about 2 minutes or in a preheated oven at 400°F or 200°C for about 10 minutes.
Freezer: You can assemble and freeze the zucchini boats before baking them. They keep for about three months in the freezer. Thaw them in the refrigerator for a few hours, then bake.
Frozen and thawed zucchini boats will have a different texture than fresh-baked zucchini. That's because freezing changes the structure of the zucchini, making it a little softer.
