Stuffed Zucchini with Chickpeas

Something light and fresh for the summer

Nothing here goes to waste – even the scooped-out zucchini flesh gets chopped up and folded right back into the chickpea filling. Sautéed onion, bell pepper, and warm spices like paprika and cumin build a savory base, finished with a touch of Worcestershire for depth. A hearty, vegetable-forward dinner that takes a little time in the oven but comes together with simple, everyday ingredients.

Tips:

– Salt the zucchini flesh lightly and let it sit for 5 minutes before squeezing out the moisture – this helps prevent a watery filling.

– Don’t skip the pre-bake on the zucchini boats; it softens them enough that the second bake with filling doesn’t leave them undercooked.

– For extra texture, top the stuffed zucchini with a sprinkle of breadcrumbs or grated cheese before the final bake.

– Leftover filling (if any) keeps well on its own for 3-4 days and works great over rice or in a wrap.

The Recipe

Servings: 2 | Prep Time: 15 minutes | Cook Time: 35 minutes

Ingredients

• 2 medium zucchinis
• 2 tbsp olive oil
• ½ onion, finely chopped
• ½ red bell pepper, diced
• 1 garlic clove, minced
• 200 g chickpeas, drained
• 35 g tomato purée
• ½ tsp paprika
• ¼ tsp cumin
• ½ tsp vinegar
• ½ tbsp vegan Worcestershire sauce
• ½ tsp sugar
• small bunch fresh parsley
• Salt and black pepper, to taste

Instructions

1. Preheat the oven to 200°C (390°F). Line a baking tray with parchment paper.
2. Cut the zucchinis in half lengthwise and scoop out the centers, creating zucchini boats. Reserve the zucchini flesh.
3. Place the zucchini halves on the tray and bake for 15 minutes until slightly softened.
4. Meanwhile, heat olive oil in a pan over medium heat. Sauté the onion until soft and translucent.
5. Add the red bell pepper and cook for a few minutes until softened.
6. Squeeze any excess moisture from the reserved zucchini flesh, chop it finely, and add it to the pan.
7. Stir in the garlic, paprika, cumin, salt, and black pepper. Cook briefly until fragrant.
8. Add the chickpeas and stir to combine.
9. Mix in the tomato purée, vinegar, Worcestershire sauce, and sugar. Simmer for a few minutes to allow the flavours to develop.
10. Stir in the fresh parsley and fill the pre-baked zucchini boats with the chickpea mixture.
11. Return to the oven and bake for another 20 minutes, until the zucchini is tender and the filling is warm and flavourful.

Approx. Nutritional Information (per serving):

Calories: 380 kcal | Protein: 13 g | Carbohydrates: 44 g | Fiber: 11 g | Fat: 16 g | Sugar: 8 g | Sodium: 500 mg

Dietary Information:

Vegan | Dairy-Free | Gluten-Free | Egg-Free | High-Fiber | Plant-Based | High-Protein