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February 14, 2017

Stuffed Zucchini Squash

If you’re looking for an interesting way to add vegetables to your diet, this recipe can help. Designed as a vegetarian entrée, stuffed zucchini squash can include most of the leftover vegetables in your refrigerator. You can even add some spicy Italian chicken sausage or a vegetarian alternative as an additional protein source if desired. This recipe includes fiber-rich black beans, but other starches like quinoa can be substituted or even skipped based on your preference. There is no limit to the number of ways you can adapt this recipe to fit your favorite flavors.

Serves: 2 servings
Prep time: 25 mins
Cook time: 35 mins
Total time: 1 hour

2 medium zucchini squash
2 tablespoons extra virgin olive oil
½ cup diced Vidalia or other sweet onion
2 medium garlic cloves, minced
1 cup sweet red pepper, diced into ½ inch cubes
1 cup diced Crimini mushrooms, diced into ½ inch cubes
1 teaspoon dried oregano
1 teaspoon dried basil
2 tablespoons fresh chopped parsley
¼ teaspoon freshly ground black pepper
1 cup black beans, drained and rinsed
¼ cup grated reduced fat Parmesan cheese
⅛ cup grated Romano cheese
Additional grated parmesan to sprinkle over cooked squash

1. Preheat oven to 375 degrees.
2. Prepare the vegetables; Dice the onion, sweet pepper, and mushrooms and mince the garlic cloves.
3. Trim stem end from squash. Cut each squash in half horizontally, then cut a small horizontal sliver from the bottom so that the squash will sit flat and not roll. Dice the removed bottom layer to ½ inch and set aside.
4. Using a small paring knife, cut around inside of squash then, using a melon-baller, scoop out inside until the squash resembles a canoe. Try not to cut through to the bottom.
5. In a large skillet heat the olive oil over medium heat. Add onion and cook two minutes. Add garlic, red pepper, mushrooms, black beans, and cut up zucchini bottoms. Mix to combine and sauté one minute.
6. Remove from heat and mix in oregano, basil, parsley, pepper and both cheeses. Mix to combine.
7. Divide the filling between the zucchini boats, pressing as you fill to hold the shape.
8. Bake for 35 – 40 minutes uncovered. Try not to overcook, otherwise the zucchini will start to sag and the filling will not stay in.
9. As soon as they come out of the oven, sprinkle the tops with additional Parmesan cheese and serve.

Nutritional Information per Serving:
Calories: 372 cal, Fat: 20 g, Carbohydrates: 35 g, Fiber: 10 g, Protein: 18 g, Sodium: 341 mg

Adapted from:

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