Zucchini season is in full swing. This veggie is the basis for these nutrient rich, vegetarian-friendly stuffed zucchini boats. These stuffed zucchini boats are full of fresh summer vegetables like vine-ripened Roma tomatoes and sweet frying peppers.  Additionally, they are barbecue friendly so you can have a mouthwatering option that is just as tasty but much more nutritious than a hamburger!

The zucchini itself is full of vitamins C, B6, and potassium. It is low in calories and has a low glycemic index. The tomatoes are full of skin protecting lycopene and a rich source of vitamins A, C, and folic acid. When paired with the brown rice and white beans, this dish is packed full of antioxidants, fiber, and flavor.

Ingredients

Servings: 6
Macros: Calories 377 kcal, Protein 17g, Carbs 58g, Fat 8g

  • 1 very large zucchini, cut in half lengthwise and seeded
  • 1 sweet onion
  • 6 small Roma tomatoes
  • 1 sweet pepper
  • 275g of white beans, drained and rinsed
  • 190g of cooked brown rice
  • 1 tbsp olive oil
  • 2 garlic cloves
  • 1 tsp of dried basil
  • 2 tbsp balsamic vinegar
  • red pepper flakes to taste
  • salt and pepper to taste
  • 50g of grated Parmesan cheese *optional

Method

1. Prepare the zucchini by slicing it in half lengthwise and scooping all the seeds out. Set the two halves aside.

2. Chop the onion, tomatoes and sweet pepper. Drizzle them with the olive oil and toss with crushed garlic gloves. Cook them on the grill in a grill-safe pan or on the stovetop in a large pan over medium heat until the tomatoes start to break down and release their juices.

3. Add the cooked brown rice and drained and rinsed beans. Season the mixture with basil, red pepper flakes, and salt and pepper. Drizzle with balsamic vinegar. Remove from the heat and set aside.

4. Spoon mixture into the cleaned out zucchini halves and if desired, sprinkle the top with grated Parmesan cheese. Cook on the grill until the zucchini has softened and the cheese has melted. Serve hot over mixed greens.