Vegetarian Stuffed Zucchini Boats
Zucchini boats stuffed with chickpeas, rice, tomatoes and smoked paprika, then topped with mozzarella. A 40-minute bake that feeds 4.
- Prep
- 20 min
- Cook
- 40 min
- Total
- 60 min
- kcal
- 367.5
- protein
- 18.5 g
- Serves
- 4
Ingredients
What you’ll need — tap to tick off as you go
- 2 tbsp
- 3 cloves
- 400 g
- 240 g
- 150 g
- 1 tsp
- 1 tsp
- ½ tsp
- ¼ tsp
- 120 g
- 10 g
Process
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Heat the oven to 200°C. Halve the zucchini lengthwise and scoop out the flesh with a spoon, leaving a 5 mm shell. Chop the scooped flesh and set it aside. Lightly salt the hollowed shells and place them cut-side down on a plate for 10 minutes to draw out water.
Pat the zucchini shells dry with kitchen paper and arrange them cut-side up in a lightly oiled baking dish. Brush the insides with 1 tbsp of the olive oil and roast for 10 minutes to firm them up.
Meanwhile, heat the remaining 1 tbsp olive oil in a large frying pan over medium heat. Add the onion and cook for 5 minutes until soft and translucent, then add the garlic and cook for 1 minute until fragrant.
Add the chopped reserved zucchini flesh, canned chopped tomatoes, mashed chickpeas, cooked rice, dried oregano, smoked paprika, salt and black pepper. Stir well and simmer over medium heat for 6–8 minutes, until the mixture is thick and no watery liquid pools in the pan.
Remove the pan from the heat and stir through half of the grated mozzarella. Taste the filling and adjust the salt and pepper if needed.
Spoon the filling generously into the roasted zucchini shells, mounding it slightly and pressing it down so it holds together. Scatter the remaining mozzarella over the tops.
Return the dish to the oven and bake for 18–20 minutes, until the cheese is melted and golden in spots and the filling is bubbling at the edges.
Let the boats rest for 5 minutes, then scatter over the chopped parsley and serve.
Kitchen notes
Kitchen notes
- The most common mistake is skipping the salting and pre-roasting of the shells. Zucchini is over 90% water, so without these two steps the filling turns into a soggy soup in the oven.
- Squeeze the grated mozzarella gently in kitchen paper if it looks wet, and make sure the filling is thick before stuffing. A dry, jammy filling is the sign it is ready.
- Choose zucchini that are firm and heavy for their size, roughly 18-20 cm long. Oversized marrow-style zucchini have watery, seedy centres that collapse during baking.
- If your baking dish is crowded, use two dishes. The boats need a little space between them so the sides caramelise instead of steaming.
Substitutions
- cooked white rice→cooked quinoa or bulgur wheat for a nuttier filling
- canned chickpeas→canned white beans or cooked green lentils
- mozzarella→grated cheddar or crumbled feta, though feta will not melt as stretchy
- smoked paprika→sweet paprika plus a pinch of chilli flakes
Storage & reheating
Cool leftovers completely, then store them in an airtight container in the fridge for up to 3 days. To reheat, place the boats in an ovenproof dish, cover loosely with foil and bake at 180°C for 15 minutes, then uncover for the last 5 minutes to re-crisp the tops. Microwaving works in a pinch but makes the shells soft. Freezing is not recommended because the zucchini becomes mushy on thawing, though the filling alone freezes well for up to 2 months.
| Nutrient | Per serving |
|---|---|
| Calories | 367.5 kcal |
| Protein | 18.5 g |
| Carbohydrates | 43.4 g |
| Fat | 14.7 g |
| Saturated fat | 4.8 g |
| Fiber | 9.1 g |
| Sugar | 13.6 g |
| Sodium | 625 mg |
| Cholesterol | 24 mg |
FAQ
The questions we get asked most
Why are my stuffed zucchini boats watery?
The zucchini released its water into the filling. You must salt the hollowed shells for 10 minutes, pat them dry, and pre-roast them for 10 minutes before stuffing. Also make sure the filling is cooked down until thick, not saucy, before it goes into the shells.
Can I make these vegetarian zucchini boats ahead of time?
Yes. Assemble the stuffed boats up to 24 hours in advance, cover the dish and refrigerate. Add 5-8 minutes to the baking time because they start cold. You can also cook the filling up to 2 days ahead and keep it covered in the fridge.
Can I use frozen spinach or other vegetables in the filling?
Yes, but thaw frozen spinach first and squeeze out as much liquid as you can, otherwise the filling turns wet. Mushrooms, bell peppers or corn also work; saute mushrooms first so they release their moisture before mixing them in.
How do I know when the zucchini boats are done?
The cheese on top should be melted with golden brown spots, and the filling should be bubbling at the edges of the dish. The zucchini shell should pierce easily with a knife but still hold its shape. If the cheese browns before the filling bubbles, cover loosely with foil.
Can I make this recipe vegan or dairy-free?
Yes. Omit the mozzarella and stir 2 tbsp of nutritional yeast into the filling for a savoury note, or top with a drizzle of tahini mixed with lemon juice. The rest of the recipe is already dairy-free.
What do I do with the scooped-out zucchini flesh?
Do not throw it away. Chop it and add it to the pan with the onion and garlic, or save it for soups, frittatas or pasta sauce. It adds flavour and body to the stuffing and helps the filling hold together.
Can I grill or air-fry the stuffed zucchini boats instead of baking?
Yes. For an air fryer, cook the stuffed boats at 180°C for 12-15 minutes until the cheese melts and the tops brown. On a grill, cook over medium indirect heat with the lid down for about 15 minutes. Both methods work best with smaller zucchini so the shells cook through.
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