These TVP zucchini boats are the best vegan stuffed zucchini you'll ever try! The fine TVP (also known as soya mince) provides that perfect minced meat texture and a good amount of plant-based protein. Marinara sauce makes it all come together with minimal effort. The best part is that you can easily prep these ahead of time for weeknight dinners.
While these vegan zucchini boats take a good hour to make, they only require 20 minutes of active prep time! Most of the time is dedicated to rehydrating the dried TVP and baking the stuffed zucchini.
If you have a bag of fine TVP at home, here are a few more soya mince recipes you might wanna try: TVP chili, TVP bolognese, TVP butter lettuce wraps, and these TVP meatballs!
Why you'll love this recipe
- These vegan stuffed zucchini are the perfect meal for anyone who wants to eat more plants and reduce their meat consumption without compromising on flavor and texture!
- TVP/soya mince is an incredibly clean ground beef alternative made of just 1 ingredient. It's so much better than the plant-based mince alternatives you can find at the store and lets you season it the way you want.
- This recipe only requires 9 ingredients! Most of which are pantry staples (check out my plant-first pantry staples list).
- No need to pre-cook the zucchini. Everything gets baked in the oven together.
- The filling gets prepped in 1 pan (meaning fewer dishes to clean).
- You can use the filling to stuff any vegetable you like! I love it in red bell peppers or portobello mushrooms!
What is TVP?
TVP stands for "textured vegetable protein" and is usually made of soy or pea protein. You can find it in different shapes, such as crumbles, chunks, or strips.
Key ingredients and substitutions
- Fresh zucchini to make the zucchini boats. Try to find medium-sized to large zucchini that will hold a good amount of TVP filling.
- Fine TVP (soya mince) is the main protein source of the dish. The TVP I use has 50 grams of protein per serving! One zucchini boat is packed with 14 grams of protein. That's 28 grams of plant protein if you eat 2 of those.
- High-quality marinara sauce for moistness and flavor (preferably made of ingredients like tomatoes, dried herbs, and olive oil). Alternatively, you can use plain tomato sauce (tomato passata) and season it with salt and Italian seasoning.
- Vegetable broth is key to rehydrate the soya mince. The crumbles will soak up the flavors and be even more tasty. I like to use vegetable broth powder dissolved in water (that way I don't have to open a jar or carton of vegetable broth every single time).
- Tamari to season the TVP. It adds a salty and umami note that brings the filling to the next level. If you don't have tamari you can use dark gluten-free soy sauce (make sure it's gluten-free if needed).
How to make TVP zucchini boats
STEP 1: Rehydrate the soya mince in vegetable broth. Let it sit for 10 to 15 minutes until most of the broth has been absorbed.
STEP 2: Prep the veggies. Mince the onion and hollow out the zucchini boats. I recommend using a teaspoon to prevent breaking the zucchini boat. Then, finely chop the zucchini flesh and save it for the filling (it's a great way to use it instead of discarding it).
STEP 3: Drain the soya mince. Squeeze it tightly between your hands to remove excess moisture. This provides the best and "meatiest" texture.
STEP 4: Sauté the red onion and soya mince in a large skillet with olive oil for 5 minutes over medium-high heat. Add in the zucchini pulp, garlic powder, and oregano. Cook it down for 10 minutes before adding the marinara sauce.
STEP 5: Stuff the zucchini shells with the cooked filling. Divide the entire filling over the zucchini boats. They should be heaping full.
STEP 6: Bake. Place the TVP-stuffed zucchini halves on a baking sheet with parchment paper. Bake them at 350°F (180°C), fan mode, for 35 to 40 minutes.
Note on vegan cheese
I'm not a fan of store-bought vegan cheese alternatives that are mostly made of coconut oil and flavorings, which is why I don't use it. However, if you enjoy vegan cheese, feel free to add a little bit on top of the stuffed zucchini before baking.
For that cheesy flavor, I like to top the baked zucchini boats with some homemade vegan parmesan cheese (simply made of cashews, nutritional yeast, and salt).
Serving suggestions
- I love serving these vegan zucchini boats as a main dish with pasta on the side that I drizzle with extra-virgin olive oil and a little salt.
- White and brown rice also make a great side dish.
- If you're looking for something lighter, I recommend a Mediterranean salad (with or without buckwheat).
- My top tip however is to top the stuffed zucchini with fresh basil and cashew parmesan cheese!
Storage tips
You can make these TVP stuffed zucchini boats 3-4 days ahead of time. Store them in an airtight container (not just a baking dish covered with aluminum foil) in the refrigerator. Perfect for meal prep!
Reheat them in the oven for 10-12 minutes at 350°F (180°C) or in the microwave.
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The recipe
TVP Zucchini Boat Recipe (With Soya Mince)
Ingredients
- 1 cup (95 g) fine soya mince (TVP) soya mince
- 1 cup (250 ml) vegetable broth I use water + 1 teaspoon vegetable broth powder
- 1 red onion
- 2 large zucchini
- 2 tabelspoons olive oil
- 1 tablespoon tamari or gluten-free soy sauce
- 1 cup (250 g) marinara
- 1 tablespoon oregano
- ½ teaspoon garlic powder
For serving (optional)
- Fresh basil
- Vegan parmesan cheese
Instructions
Rehydrate the soya mince. Add the dried soya crumbles (TVP) to a bowl with vegetable broth. Let it sit for 10 minutes while you prepare the veggies.
Prep the veggies. Finely mince the onion. Cut the zucchinis lengthwise in half. Scoop out the flesh with a teaspoon to form the zucchini boats.
Drain the soya mince. The soya crumbles should have absorbed all or most of the liquid. Drain them through a fine-mesh sieve that you placed over your sink and press out any excess liquid with your hands.- Preheat the oven to 350°F (180°C).
- Sauté. Heat a large pan with olive oil. Sauté the onion for 2-3 minutes over medium-high heat until soft. Add in the soya crumbles and tamari. Sauté for another 2 minutes.
Make the filling. Add the chopped zucchini flesh, oregano, and garlic powder to the pan. Sauté for 5 minutes over medium heat. Add in the marinara and let it cook for 2 more minutes.
Make the zucchini boats. Place the zucchini on a parchment-lined baking sheet. Divide the filling into the hollowed-out zucchinis.- Bake for 35-40 minutes at 350°F (180°C), fan mode.
- Optionally, serve with cooked white rice, fresh basil, and vegan parmesan cheese.
Nutrition
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