Taco-stuffed zucchini boats
45 min · 25 g protein · 299 cals / serving
Zucchini halves filled with a smoky soy-mince, black bean and mushroom taco filling, baked until tender and topped with salsa, a cool lime soy-yogurt crema and cilantro. All the taco-night flavour, with the vegetable as the shell.
Ingredients
- 4 medium zucchini, halved lengthwise, centres scooped out and chopped
Taco filling
- 1 1/2 tsp olive oil
- 1 small onion, diced
- 1 1/2 cups crimini mushroom, finely chopped
- 1 1/4 cups textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 1 cup water
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (8 oz) tomato sauce
- 2 tsp chili powder
- 2 tsp ground cumin
- 1 tsp paprika, smoked
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp salt
To serve
- 1/2 cup salsa
Lime crema
- 1/2 cup unsweetened soy yogurt, plain, unsweetened
- 2 tsp lime juice
To serve
- a handful fresh cilantro, chopped
Steps
- Heat the oven to 400°F. Lay the zucchini halves cut-side up in a baking dish, season lightly with salt and bake for 10 minutes while you make the filling.
- Heat the oil in a large nonstick skillet over medium-high heat and cook the onion, mushrooms and chopped zucchini centres for 5 minutes, until the liquid has cooked off.
- Stir in the TVP, water, black beans, tomato sauce, all the spices and the salt and simmer for 8 minutes, until the TVP is soft and the filling is thick.
- Pile the filling into the zucchini halves, pressing it in firmly, and bake for 15 minutes, until the zucchini is tender when pierced with a knife.
- Stir the soy yogurt with the lime juice and a pinch of salt. Top the boats with salsa, the lime crema and cilantro.
Good to know
Can I use lentils instead of TVP?
Yes: 2 cups cooked brown or green lentils, and leave out the water. The filling is softer, with a little less protein.
Can I add cheese?
A handful of grated vegan cheese melted on top for the last 5 minutes is the classic finish. It adds fat and lowers the score; the salsa and crema carry plenty of flavour without it.
Per
- Calories
- 58
- Protein
- (35%)
- 5 g
- Fat
- (15%)
- 1 g
- Carbohydrates
- (50%)
- 8 g
- of which sugar
- 3 g
- Fiber
- 3 g
- Sodium
- 182 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1196 kcal goes into the pot and 2329 g of ingredients comes out as about 2075 g of food: 58 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.