Vegetarian Stuffed Zucchini Recipe
Use up Extra Summer Squash with an Easy Vegetarian Dish
Growing Zucchini
Planting zucchini is guaranteed to boost your garden self-esteem - no green thumb needed. Gardeners have long known zucchini has a mind of its own. In fact, some would argue there is no cultivation involved in growing this summer squash. Weed the garden? No need. Zucchini takes over.
This trait is so intense that a sub-culture has evolved, entirely devoted to “getting rid of” these vibrant green squashes. Annual “sneak zucchini onto your neighbour’s porch” night (August 8th) attests to the desperation of some zucchini growers.
Using a full half-zucchini per serving, this zucchini recipe will help you get your veggies and find those lonely veggies a loving home.
Choosing Zucchini
For the best texture and flavour, it is best to pick zucchini when they are no longer than a hand's length. Though they can grow up to baseball bat size, grocery stores do not sell giant zucchini - and for a reason. Large zucchini develop a thick pith, large seeds and a bitter taste.
Stuffed Zucchini Variations
- Add texturized soy protein (TSP) to the sauce (with a touch of extra water) to make it a main dish
- Use as a side dish to meat or barbecue favourites like grilled Portobello mushrooms
- Leave breadcrumbs out for the perfect low-carb addition to burgers
Though not everyone enjoys the flavour of zucchini on its own (or simply fried), this dish allows just a peak into the delicate zucchini flavour without being overwhelming. As an added nutritional bonus, even the skin can (and should) be eaten.
Bonus: See below for an easy and less labour-intensive version of stuffed zucchini – Stuffed Zucchini Inside-Out!
Presentation and Serving
For a fancy presentation (or to cut your harvest even more!), garnish this dish with fresh zucchini blossoms. If you’re lucky enough to have a flourishing herb garden, use fresh oregano and basil.
Stuffed Zucchini Recipe
Recipe serves two as a side dish but is easily doubled.
Ingredients:
- 1 zucchini, freshly picked and washed; scrubbed with a brush if necessary to remove dirt
- 2 tsp. olive oil
- 1 clove garlic, minced or pressed
- 2 tbsp. minced onions
- ½ - 1 tsp. dried oregano, to taste
- ½ - 1 tsp. dried basil, to taste
- Salt and pepper, to taste
- ½ cup tomato or spaghetti sauce
- 2 tbsp. breadcrumbs
- 2 tsp. Parmesan cheese or nutritional yeast
Directions:
- Bring a large pot of salted water to the boil.
- Cut off the knobby ends of the washed zucchini and trim off any remaining blemishes on the skin with a knife.
- When water on stove is boiling, carefully place zucchini in with tongs.
- Boil for 10 minutes, or until a fork easily pierces the zucchini.
- Meanwhile, preheat the oven to 350ºF (180ºC).
- Using tongs, carefully remove zucchini from water and let sit until cool enough to handle.
- While zucchini is cooling, heat olive oil in a medium skillet over medium-high heat.
- Add onion and garlic and stir well to avoid burning. Sauté for 2-3 minutes.
- Add tomato or spaghetti sauce and heat through.
- Stir in breadcrumbs, oregano, basil, salt and pepper to taste.
- Cut cooled zucchini in half, lengthwise. Using a spoon, scoop out the insides (seeds and flesh) and save in a small bowl. Chop any pieces that are larger than bite-sized.
- Add zucchini pulp to sauce mixture.
- Fill the empty zucchini shells with the sauce mixture and top each with parmesan cheese or nutritional yeast, if desired.
- Bake on a baking sheet or stone for 15 minutes or until cheese is browned.
- Serve with a knife and fork.
Variation: Stuffed Zucchini Inside-Out
- Boil whole zucchini (ends chopped off) until tender-crisp.
- Cool and cut into slices or half-moon shapes.
- Using approximately 1 tbsp. olive oil, gently fry the zucchini slices. Add onions, garlic, and spices as above.
- Add tomato sauce and breadcrumbs, as above.
- Heat through and serve topped with parmesan cheese or nutritional yeast on top of crusty toasted rolls.
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