Tofu Stuffed Zucchini
Transform your weeknight dinners with this vibrant and nutritious Tofu Stuffed Zucchini recipe—an irresistible dish that’s vegan, protein-packed, and bursting with Mediterranean-inspired flavors. Tender zucchini boats are hollowed out and filled with a savory mix of crumbled tofu, sautéed onion, garlic, and zucchini flesh, all seasoned with fragrant dried oregano, basil, and a touch of red pepper flakes for subtle heat. Enhanced with a splash of soy sauce and the cheesy umami of nutritional yeast, this dish is finished with a golden layer of crispy breadcrumbs that adds a perfect crunch. Ready in under an hour, this recipe is a wholesome yet satisfying main course that’s ideal for a light, plant-based dinner or as an impressive side dish for a larger spread. Perfectly seasoned and sprinkled with fresh parsley, it’s a meal that feels indulgent while staying healthy.
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Recipe Information
Ingredients
- 4 medium zucchini
- 1 block firm tofu
- 2 tablespoons olive oil
- 1 small yellow onion
- 3 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons red pepper flakes
- 1 tablespoon soy sauce
- 2 tablespoons nutritional yeast
- 0.5 cup breadcrumbs
- 2 tablespoons parsley
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C).
Slice the zucchinis in half lengthwise and scoop out the flesh using a spoon, leaving a 1/4-inch border. Reserve the scooped flesh for the filling.
Place the hollowed zucchini halves on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and a pinch of salt and pepper. Set aside.
Crumble the tofu into small pieces and set aside.
Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat.
Finely chop the onion, garlic, and the reserved zucchini flesh, then add them to the skillet. Sauté for 4-5 minutes, until softened.
Add the crumbled tofu, dried oregano, dried basil, red pepper flakes, soy sauce, nutritional yeast, salt, and black pepper to the skillet. Stir well and cook for another 5 minutes, allowing the flavors to combine.
Remove the skillet from heat and stir in 2 tablespoons of chopped parsley.
Spoon the tofu mixture evenly into the hollowed zucchini halves, packing it down gently.
Sprinkle breadcrumbs over the top of the stuffed zucchinis for an added crunch.
Bake in the preheated oven for 25-30 minutes, or until the zucchini is tender and the breadcrumbs are golden brown.
Remove from the oven and let cool for 5 minutes before serving.
Sprinkle additional parsley on top, if desired, and enjoy!
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 516 mg | 22% | |
| Total Carbohydrate | 24.0 g | 9% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 6.4 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 656 mg | 50% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 850 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
