Description
These Zucchini Boats with Lentils are a delicious, nutritious vegetarian meal made with tender roasted zucchini filled with savory lentils, tomatoes, herbs, and melted cheese. Perfect for a light dinner or healthy lunch, they combine simple ingredients and easy preparation for a wholesome, flavorful dish.
Ingredients
For the Zucchini
- 4 medium zucchini
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Lentil Filling
- 1 1/2 cups cooked brown or green lentils
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes
- 1/2 teaspoon ground cumin
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1/2 cup shredded mozzarella or Parmesan cheese
- 1 tablespoon olive oil
Instructions
- Preheat the Oven: Heat oven to 400°F (200°C). Line a baking sheet or baking dish with parchment paper to prevent sticking and allow for easy cleanup.
- Prepare the Zucchini: Cut each zucchini in half lengthwise. Use a spoon to scoop out the center flesh carefully, leaving about a 1/4-inch thick border around the edges to hold the filling. Chop the scooped zucchini flesh and set aside.
- Pre-bake the Zucchini: Arrange the zucchini halves, cut-side up, on the prepared baking sheet. Brush them evenly with olive oil and sprinkle with salt and black pepper. Bake in the oven for 10 minutes to soften slightly.
- Make the Filling: Meanwhile, heat 1 tablespoon olive oil in a skillet over medium heat. Add the diced onion and sauté for 3 to 4 minutes until translucent. Add the minced garlic and chopped zucchini flesh, cooking for an additional 2 minutes to soften further.
- Add Lentils and Seasoning: Stir in the cooked lentils, diced tomatoes, ground cumin, Italian seasoning, smoked paprika, salt, and pepper. Cook the mixture for 4-5 minutes to blend flavors and warm through. Remove from heat and stir in fresh chopped parsley.
- Fill the Zucchini Boats: Carefully spoon the lentil filling into each pre-baked zucchini half, packing the mixture evenly.
- Add Cheese: Sprinkle the shredded mozzarella or Parmesan cheese generously over each filled zucchini boat.
- Bake to Finish: Return the stuffed zucchini to the oven and bake for 15 to 20 minutes, or until the zucchini is tender and the cheese is melted and golden brown.
- Serve: Garnish with extra fresh parsley if desired and serve the zucchini boats warm for a nutritious main course.
Notes
- For a vegan version, use dairy-free cheese or omit the cheese entirely.
- Add cooked quinoa or rice to the lentil filling for a heartier, more filling meal.
- You can substitute chickpeas in place of the lentils for a different texture and flavor.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat leftovers in a 375°F (190°C) oven to maintain the best texture and flavor.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Dinner, Lunch, Main Course
- Method: Baking
- Cuisine: Mediterranean
