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Vegan Mediterranean Stuffed Zucchini - Bright, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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.