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Vegan Stuffed Zucchini

This vegan stuffed zucchini is a hearty plant-based recipe that’s ready in less than 30 minutes. This recipe is perfect for summer when zucchini is cheaply available and it’s too hot to turn on the oven!
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Course: Main Course
Cuisine: American
Total Price: $3.79
Price per Serving: $1.90
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 359kcal

Ingredients

  • 1 cup (90 grams) TVP - $1.53
  • 2 medium-large zucchini - $0.63
  • Half a small onion diced - $0.16
  • 4 cloves of garlic finely chopped - $0.32
  • Half a green pepper diced - $0.24
  • 1 small carrot diced - $0.14
  • 1 ½ tablespoons smoked paprika - $0.16
  • 1 teaspoon cumin - $0.05
  • 1 teaspoon dried oregano - $0.10
  • 1 teaspoon dried thyme - $0.10
  • ½ teaspoon chili powder - $0.05
  • ¼ cup tomato sauce - $0.10
  • 1 tablespoon soy sauce - $0.02
  • Salt and pepper to taste - $0.03
  • 1 tablespoon olive oil - $0.10
  • 2 tablespoons bread crumbs - $0.06
  • Optional: vegan sour cream, coconut or soy yogurt, cashew sour cream, chopped avocado

Instructions

  • Put the TVP in a bowl and cover with water. Set aside to soak.
  • Pierce the zucchini all over with a knife and put them on a microwave-safe plate. Microwave on high in two minute increments, turning them over once, until they are tender and can easily be pierced with a fork (mine took about 8 minutes). Take them out and let them cool until you can handle them.
  • In the meantime, heat a small pan over medium-high heat and add the onion, half the garlic and a splash of water (you can use oil if you prefer). Fry until tender. Add the green pepper and carrot, and more water if necessary, and fry until tender. Allow any extra water to simmer off and then add the herbs and spices. Fry, stirring, for 30 seconds to bring out the flavours of the spices.
  • Drain the TVP (if necessary) and add it to the pan along with the tomato sauce and soy sauce. Mix well and cook until heated through. Taste and add salt and pepper if you think it’s necessary.
  • Heat the oil in a small pan over medium heat and add the remaining garlic. Once it’s tender and fragrant add the breadcrumbs and toast, stirring occasionally, until golden brown.
  • Slice the zucchini in two and scoop out the middle. Chop this pulp and add it to the TVP filling. Stuff the zucchini halves with the filling and sprinkle over the toasted breadcrumbs. Dollop with vegan sour cream (or whatever) if using.
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Nutrition

Calories: 359kcal | Carbohydrates: 41g | Protein: 29g | Fat: 9g | Saturated Fat: 1g | Sodium: 1956mg | Potassium: 1003mg | Fiber: 14g | Sugar: 16g | Vitamin A: 8465IU | Vitamin C: 66.8mg | Calcium: 272mg | Iron: 9.8mg
Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.