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Spiced vegan stuffed zucchini served
Delicious zucchini filled with red lentils and couscous

Middle Eastern Stuffed Zucchini Boats

Author: Flavelo
Recipes Vegetarian & Vegan Dishes Main Courses Quick Meals
Stuffed vegetables (dolma, gemista) are an ancient tradition in the Mediterranean. Zucchini is an excellent 'vessel' as its neutral taste lets the filling shine, and its high water content steams the grains inside. The combination of red lentils and couscous creates a complete protein, while Eastern spices bring warmth to the dish.
🕒 Prep Time 20 mins
🍳 Cook Time 25 mins
⌛ Total Time 45 mins
🍽️ Servings 4 servings
🔥 Calories 340 kcal
🌍 Cuisine Mediterranean / Middle Eastern

Ingredients

Equipment Needed

  • Scooper or small spoon
  • Baking sheet
  • Skillet for filling

Allergen Information

⚠️ Wheat (Couscous)

Instructions

1 ✓

Pour just enough boiling water over the couscous to cover it, cover, and let steam for 5 minutes. Fluff with a fork.

Tip: Couscous is actually pasta, not a grain, so it only needs steeping.
2 ✓

Cut zucchini in half lengthwise and scoop out the inside (leave about 1/4 inch wall). Chop the scooped flesh finely.

Tip: Use the scooped flesh for the filling; don't throw it away!
3 ✓

In a skillet, sauté onion in oil, then add garlic and chopped zucchini flesh. Sauté until liquid evaporates.

Tip: It is important to cook off the liquid, otherwise it will make the couscous soggy.
4 ✓

Stir in spices and tomato paste, cook briefly. Finally, fold in lentils and couscous. Season with salt and pepper.

Tip: The filling should be intensely flavored because the zucchini 'vessel' is neutral.
5 ✓

Fill zucchini boats with the mixture. Place on a baking sheet and bake at 400°F (200°C) for 20-25 minutes.

Tip: You can top with vegan cheese or breadcrumbs for crunch if you like.
6 ✓

Serve sprinkled with fresh parsley.

Recipe FAQ

Why is the filling watery?
Zucchini releases a lot of water while baking. Prevent this by salting the scooped zucchini 'boats' and letting them sit for 10 minutes, then patting dry.

Ingredients

  • 4 medium Zucchini
  • 1 cup Cooked Red Lentils (rinsed)
  • 1/2 cup Couscous (dry)
  • 3 tbsp Tomato Paste
  • 1 head Onion
  • 2 cloves Garlic
  • 1 tsp Ground Cumin
  • 1 tsp Ground Coriander
  • 1 tsp Paprika
  • 2 tbsp Olive Oil
  • 1 bunch Parsley