Vegan Mediterranean Stuffed Zucchini – Bright, Fresh, and Satisfying

This dish brings all the sunny flavors of the Mediterranean into a simple weeknight-friendly recipe. Tender zucchini boats are packed with herby rice, tomatoes, olives, and chickpeas, then baked until cozy and fragrant. It’s hearty enough for a main, light enough for lunch, and easy to batch-cook.

If you’re craving something fresh, colorful, and plant-based, this is the kind of recipe that becomes a repeat. No special skills required—just a little chopping, a hot oven, and a good appetite.

Vegan Mediterranean Stuffed Zucchini - Bright, Fresh, and Satisfying

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 4 medium zucchini (firm, similar size)
• 2 tablespoons olive oil, divided
• 1 small red onion, finely chopped
• 3 cloves garlic, minced
• 1 cup cooked rice (brown or white; quinoa also works)
• 1 cup cooked chickpeas (rinsed and drained if canned)
• 1 cup cherry tomatoes, quartered (or 1 large ripe tomato, diced)
• 1/3 cup Kalamata olives, pitted and chopped
• 1/4 cup sun-dried tomatoes, chopped (oil-packed or rehydrated)
• 2 tablespoons capers, rinsed
• 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• Zest of 1 lemon and 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley (plus more for garnish)
• Salt and black pepper to taste
• 2 tablespoons pine nuts or slivered almonds (optional, for crunch)
• Vegan feta, crumbled, for topping (optional but recommended)

Method

 

1. Prep the zucchini: Preheat oven to 400°F (200°C). Slice zucchini lengthwise. Use a spoon to scoop out the centers, leaving about 1/4-inch walls to form “boats.” Chop about half of the scooped flesh and set aside.
2. Par-bake the boats: Place zucchini halves on a lined baking sheet. Brush with 1 tablespoon olive oil and season with salt and pepper. Bake for 10 minutes to soften slightly. Remove and set aside.
3. Sauté the aromatics: In a skillet over medium heat, warm 1 tablespoon olive oil. Add red onion and a pinch of salt. Cook 3–4 minutes, until translucent. Stir in garlic and cook 30 seconds until fragrant.
4. Build the filling: Add the chopped zucchini flesh, oregano, cumin, and red pepper flakes. Cook 3–4 minutes to reduce moisture. Stir in rice, chickpeas, cherry tomatoes, sun-dried tomatoes, olives, and capers. Warm through.
5. Brighten and season: Turn off the heat. Mix in lemon zest, lemon juice, parsley, and nuts if using. Taste and adjust salt and pepper. The filling should be punchy and well-seasoned.
6. Stuff the zucchini: Spoon the filling into each par-baked zucchini boat, packing gently. Mound the tops slightly.
7. Bake to finish: Return to the oven and bake 12–15 minutes, until the zucchini is tender and the tops are lightly crisp at the edges.
8. Garnish and serve: Top with vegan feta and extra parsley. Add a final squeeze of lemon or a drizzle of good olive oil. Serve warm.

What Makes This Recipe So Good

• Big flavor, simple steps: Lemon, garlic, oregano, and olives add layers of flavor without complicated techniques.
• Balanced and filling: Chickpeas and rice deliver plant protein and steady energy, while zucchini keeps it light.
• Budget-friendly: Mostly pantry staples and seasonal produce—great for weekly meal planning.
• Customizable: Swap grains, herbs, or toppings based on what you have on hand.
• Great for leftovers: These reheat well and taste even better after the flavors settle.

Ingredients

• 4 medium zucchini (firm, similar size)
• 2 tablespoons olive oil, divided
• 1 small red onion, finely chopped
• 3 cloves garlic, minced
• 1 cup cooked rice (brown or white; quinoa also works)
• 1 cup cooked chickpeas (rinsed and drained if canned)
• 1 cup cherry tomatoes, quartered (or 1 large ripe tomato, diced)
• 1/3 cup Kalamata olives, pitted and chopped
• 1/4 cup sun-dried tomatoes, chopped (oil-packed or rehydrated)
• 2 tablespoons capers, rinsed
• 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• Zest of 1 lemon and 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley (plus more for garnish)
• Salt and black pepper to taste
• 2 tablespoons pine nuts or slivered almonds (optional, for crunch)
• Vegan feta, crumbled, for topping (optional but recommended)

How to Make It

1. Prep the zucchini: Preheat oven to 400°F (200°C). Slice zucchini lengthwise.

   Use a spoon to scoop out the centers, leaving about 1/4-inch walls to form “boats.” Chop about half of the scooped flesh and set aside.

2. Par-bake the boats: Place zucchini halves on a lined baking sheet. Brush with 1 tablespoon olive oil and season with salt and pepper. Bake for 10 minutes to soften slightly.

   Remove and set aside.

3. Sauté the aromatics: In a skillet over medium heat, warm 1 tablespoon olive oil. Add red onion and a pinch of salt. Cook 3–4 minutes, until translucent.

   Stir in garlic and cook 30 seconds until fragrant.

4. Build the filling: Add the chopped zucchini flesh, oregano, cumin, and red pepper flakes. Cook 3–4 minutes to reduce moisture. Stir in rice, chickpeas, cherry tomatoes, sun-dried tomatoes, olives, and capers.

   Warm through.

5. Brighten and season: Turn off the heat. Mix in lemon zest, lemon juice, parsley, and nuts if using. Taste and adjust salt and pepper.

   The filling should be punchy and well-seasoned.

6. Stuff the zucchini: Spoon the filling into each par-baked zucchini boat, packing gently. Mound the tops slightly.
7. Bake to finish: Return to the oven and bake 12–15 minutes, until the zucchini is tender and the tops are lightly crisp at the edges.
8. Garnish and serve: Top with vegan feta and extra parsley. Add a final squeeze of lemon or a drizzle of good olive oil.

   Serve warm.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days. Let cool before sealing to avoid condensation.
• Freezer: Freeze stuffed zucchini in a single layer until firm, then transfer to a freezer-safe container. Keep up to 2 months.

  Thaw overnight in the fridge.

• Reheat: Oven at 350°F (175°C) for 10–15 minutes, or microwave in 45-second bursts until hot. Add fresh herbs or a squeeze of lemon to revive flavors.

Health Benefits

• Fiber-rich: Chickpeas, rice, and veggies support digestion and help keep you full.
• Heart-friendly fats: Olive oil, olives, and nuts bring monounsaturated fats linked to better heart health.
• Antioxidants: Tomatoes, parsley, and lemon offer vitamin C and plant compounds that support immunity and reduce inflammation.
• Balanced nutrition: Carbs from grains, protein from legumes, and micronutrients from vegetables create a well-rounded meal.
• Lower sodium option: You control the salt. Rinse olives and capers to cut excess sodium.

What Not to Do

• Don’t skip par-baking: Raw zucchini takes longer and can make the filling dry before the boat softens.
• Don’t leave the filling under-seasoned: With mild zucchini, the filling needs bold flavors.

  Taste and adjust before stuffing.

• Don’t over-scoop the boats: Thin walls collapse. Leave about 1/4 inch for structure.
• Don’t drown it in oil: A little olive oil is great, but too much can make the dish greasy.
• Don’t skip draining: If tomatoes are extra juicy, let them drip a bit so the filling isn’t watery.

Recipe Variations

• Grain swap: Use quinoa, farro, bulgur, or cauliflower rice for a lighter option.
• Protein twist: Swap chickpeas for white beans or lentils.
• Herb-forward: Add fresh mint or basil with the parsley for extra brightness.
• Spice it up: Stir in harissa paste or smoked paprika for a deeper kick.
• Cheesy vibe: Mix a spoonful of nutritional yeast into the filling for savory depth.
• Extra veg: Fold in diced roasted red peppers or sautéed mushrooms.
• Crunch topping: Sprinkle with toasted breadcrumbs or dukkah before the final bake.

FAQ

Can I make this gluten-free?

Yes. The base recipe is naturally gluten-free if you use gluten-free grains like rice or quinoa and confirm your vegan feta and sun-dried tomatoes are certified gluten-free.

Do I need to cook the rice first?

Yes.

Use fully cooked rice or another cooked grain. Leftover rice works perfectly and saves time.

What if my zucchini are very large?

Increase the filling and baking time slightly. Large zucchini may need 5–8 extra minutes to become tender.

Check with a fork for doneness.

Can I make the filling ahead?

Absolutely. Make the filling up to 2 days ahead and store in the fridge. Stuff and bake when ready to serve.

How do I prevent soggy zucchini?

Par-bake the boats, avoid watery fillings, and don’t overbake.

You can also sprinkle a little salt on the scooped zucchini and pat dry after 10 minutes to draw out excess moisture.

What can I use instead of olives?

Try chopped artichoke hearts, roasted red peppers, or extra capers for briny flavor without olives.

Is there a nut-free option for crunch?

Yes. Use toasted pumpkin seeds or a light sprinkle of crispy chickpeas or breadcrumbs.

Final Thoughts

Vegan Mediterranean Stuffed Zucchini is a simple way to put a lot of color and flavor on the table with minimal fuss. It’s flexible, wholesome, and welcoming to whatever you have in your pantry.

Make it once and you’ll start riffing without measuring. Keep a lemon nearby, taste as you go, and enjoy the sunny, satisfying results.