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Vegan stuffed zucchini tubes filled with quinoa and lentils, one capped with a tomato slice, in chunky tomato sauce

Vegan Stuffed Zucchini with Quinoa and Lentils

Zucchini cut into tubes, hollowed out, filled with quinoa, lentils, and vegetables, capped with tomato slices, and baked in tomato sauce. A hearty, naturally gluten-free vegan dinner.
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Choose Serving Size 4 servings

Equipment

  • Baking tray
  • Spoon
  • Mixing bowl

Ingredients 

For the zucchini

  • 4 zucchini medium, about 2.5 lb (1.2 kg) total
  • 2 tomatoes large, cut into 8 thick slices

For the filling

  • 2 tbsp olive oil
  • 1 onion finely chopped
  • 1 carrot grated
  • 2 cloves garlic minced
  • 1½ cups quinoa cooked (from ½ cup dry)
  • 1 cup lentils red or yellow, cooked (from ½ cup dry)
  • 1 tsp sweet paprika
  • 1 tsp dried thyme
  • ¼ cup parsley fresh, chopped, or dill
  • salt and black pepper to taste

For the tomato sauce

  • 1 can diced tomatoes 28 oz (800 g)
  • ½ cup water or vegetable broth
  • 1 tbsp olive oil
  • 1 bay leaf
  • ½ tsp salt

Instructions

  • Preheat the oven to 375°F (190°C). If your quinoa and lentils are not cooked yet, simmer ½ cup rinsed quinoa in 1 cup water for 15 minutes, and ½ cup red lentils in plenty of water for 6 to 8 minutes, until just tender but not mushy; drain the lentils well.
  • Trim the ends of the zucchini and cut each one crosswise into 2 pieces, about 3 inches (7 to 8 cm) long. Hollow them out with a small spoon or a vegetable corer, leaving walls about ⅓ inch (8 mm) thick; if you can, leave a thin base at one end so the filling stays put. Finely chop the scooped flesh.
  • Heat 2 tablespoons of olive oil in a large skillet over medium heat. Cook the onion and carrot for 5 minutes, until soft. Add the garlic and the chopped zucchini flesh and cook for 5 to 6 minutes more, stirring, until the pan is almost dry.
  • Take the pan off the heat and stir in the quinoa, lentils, paprika, thyme, and parsley. Season generously with salt and pepper.
  • Pour the diced tomatoes into a baking dish (about 9x13 inches / 23x33 cm) and stir in the water, 1 tablespoon of olive oil, the salt, and the bay leaf.
  • Stand the zucchini tubes upright in the sauce and pack the filling into them with a spoon, pressing gently. Cap each one with a tomato slice.
  • Cover the dish with foil and bake for 35 minutes. Uncover and bake for 15 to 20 minutes more, until a knife slides easily into the zucchini and the sauce has thickened.
  • Let them rest for 10 minutes, then serve with the sauce spooned around them and a sprinkle of fresh parsley or thyme.

Notes

Leftover cooked quinoa and lentils save you about 20 minutes. Brown or green lentils work too and give a firmer filling. For the classic Romanian version, use cooked short-grain rice instead of quinoa. Nutrition is an estimate per serving (2 zucchini tubes with sauce).