Lentil Stuffed Zucchini Boats
Tender zucchini shells baked with a savory filling of brown lentils, carrots, and celery. Seasoned with aromatic garlic and thyme, this is a hearty and wholesome vegetarian main course perfect for a light dinner.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Cook the lentils
- b.Combine the rinsed brown lentils and 1.5 cups of water in a small saucepan.
- c.Bring to a boil, then reduce the heat to a simmer.
- d.Cover and cook for 20-25 minutes, or until the lentils are tender and the water is absorbed.
- e.Set aside once cooked.
- 2
Step 2
- a.Prepare the zucchini boats
- b.Preheat your oven to 400°F (200°C).
- c.Wash the zucchinis and slice them in half lengthwise.
- d.Use a spoon to carefully scoop out the flesh, leaving a 1/4-inch thick shell.
- e.Finely chop the scooped-out zucchini flesh and set it aside.
- f.Arrange the zucchini shells in a baking dish.
- 3
Step 3
- a.Make the lentil filling
- b.Heat olive oil in a large skillet over medium heat.
- c.Add the chopped onion, carrot, and celery. Sauté for 5-7 minutes until softened.
- d.Stir in the minced garlic and chopped thyme, and cook for another minute until fragrant.
- e.Add the chopped zucchini flesh and cook for 3-4 minutes until it softens.
- f.Stir in the cooked lentils, black pepper, and salt. Mix well to combine everything.
- 4
Step 4
- a.Stuff and bake the zucchini
- b.Divide the lentil mixture evenly among the four zucchini shells.
- c.If using, sprinkle the breadcrumbs over the top of the filling.
- d.Bake for 20-25 minutes, or until the zucchini is tender and the topping is golden brown.
- e.Let them cool for a few minutes before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor without adding salt, stir in a tablespoon of nutritional yeast or a teaspoon of smoked paprika into the filling.
- 2Don't overcook the lentils; they should be tender but still hold their shape.
- 3Ensure you chop the vegetables finely so they cook evenly and create a uniform texture in the filling.
- 4To make the breadcrumb topping crispier, toss it with a teaspoon of olive oil before sprinkling on top.
- 5These zucchini boats can be assembled ahead of time. Store them covered in the fridge and bake just before serving.
- 6Serve with a side salad or a light tomato sauce for a complete meal.
Adapt it for your goals.
High protein
Add 1/2 cup of crumbled firm tofu or cooked quinoa to the lentil filling for an extra protein boost.
veganVegan
This recipe is naturally vegan. If using breadcrumbs for the topping, ensure they are a vegan-friendly brand.
gluten freeGluten free
To make this gluten-free, simply use certified gluten-free breadcrumbs for the topping, or omit them entirely.
quickQuick
Use one 15-ounce can of cooked lentils, rinsed and drained, instead of cooking them from scratch to save time.
Why this is on our healthy list.
Rich in Dietary Fiber
Lentils and vegetables provide a high amount of fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Excellent Source of Plant-Based Protein
Lentils are a fantastic source of protein, essential for muscle repair and building, making this a satisfying vegetarian main dish.
Heart-Healthy
This recipe is low in saturated fat and sodium, and rich in potassium from zucchini, which helps support healthy blood pressure levels.
Packed with Vitamins
Zucchini, carrots, and onions provide essential vitamins like Vitamin A and C, which support immune function and skin health.
Frequently asked questions
Yes, they are very healthy. They are packed with fiber and plant-based protein from lentils, and rich in vitamins and minerals from the zucchini and other vegetables. This version is also low in sodium, making it a heart-healthy choice.