Stuffed Zucchini holds a special place in my childhood memories. Both my mom and grandma used to whip it up regularly. Our family had a thing for gardening, and zucchini was among the vegetables that thrived effortlessly in our garden. We always had an abundance of zucchinis to savor during the summers, and Stuffed Zucchini became a regular on our table!
The recipe itself is incredibly simple! Zucchinis are hollowed out and filled with a blend of rice, ground meat, herbs, and spices, then either baked or stewed. However, in our quest to transform our cherished childhood recipes into vegan alternatives, we’ve opted for an excellent alternative by replacing the ground meat with soya chunks!
It’s a new twist that keeps the heart of the dish alive while making it accessible to the plant-based diet!
I truly hope you’ll enjoy it as much as my family does! Before it’s official, I need to get grandma’s seal of approval too – fingers crossed she gives it the nod of deliciousness, haha!
Preparation time 30 min
Cooking time 45 min
This recipe keeps for 3 days
Ingredients (3 servings)
- 200 g Textured Vegetable Protein (soya chunks)
- 1 small Yellow onion
- 3 clove Garlic, raw
- 1 cup Tomato sauce
Filling Spices and Herbs
- 1 tsp Salt
- 1/8 tsp, ground Black pepper
- 1,5 tsp, ground Thyme, dried
- 1 tsp Paprika
- 1/2 tsp Paprika (smoked)
- 1 bunch Parsley leaves, fresh (chopped)
- 1000 g Zucchini, raw
- 2 cup Tomato sauce
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Hydrate the Soya Chunks
Begin by soaking the soya chunks in boiling water for 20 minutes. Afterward, rinse them in cold water and squeeze out the excess liquid using your hands.
Tips: Consider checking the package instructions, as some brands may recommend or work better with alternative preparation methods.\
Scoop the Zucchini
Slice the zucchinis crosswise and use a spoon to hollow out their centers. Squeeze out any excess water from the insides and set it aside, it will be used in the filling. Arrange the hollowed zucchini in a casserole dish large enough to hold them comfortably. The casserole I used measures 37 by 27 cm (15 x 11 inch).
Saute the Onion and Garlic
In a medium skillet over medium-high heat, saute the finely chopped onions for 3-4 minutes until they become translucent. Then, add the minced garlic and saute for an additional minute.
Prepare the Filling
Next, add the tomato sauce, soaked soya chunks, zucchini insides and the remaining spices. Allow the mixture to simmer over low heat for at least 15 minutes to ensure the flavors thoroughly infuse the soya chunks. Once done, incorporate the chopped parsley.
Stuff the Zucchini
Stuff the zucchini with the prepared filling and generously top them off with the remaining tomato sauce.
Bake the Zucchini Casserole
Preheat the oven to 180 C (350 F) and bake the zucchini for around 45 minutes or until they turn golden brown and tender.
Top with a generous amount of vegan sour cream or fermented yogurt and your favorite sourdough bread.
Leftovers keep well in the refrigerator for up to 3 days.
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One serving contains 403 calories, 43 grams of protein, 4 grams of fat, and 55 grams of carbohydrates.
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