Roman-Style Stuffed Zucchini in Tomato Sauce
Servings: 4 servings
Calories:
This version of Roman-Style Stuffed Zucchini in Tomato Sauce is oil-free, dairy-free & whole-food plant-based. The filling is savory and rustic, with zucchini, tomato, mushrooms, breadcrumbs, and Pecorino-like flavor. Simple, humble, and Roman.
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Equipment
- Large Dutch oven or deep skillet with a lid
- Cutting Board
- Chef Knife
- Various Mixing Bowls
- Melon Baller
Ingredients
For the Stuffed Zucchini
- 4 medium Romanesco zucchini or standard zucchini 8-9 inches long inches or 6 small 5-6 inches long
- 5 ounces extra-firm tofu pressed and crumbled
- ¼ cup cooked brown lentils
- 1 cup finely chopped cremini mushrooms
- 1 cup finely chopped reserved zucchini pulp
- ¾ cup whole-grain breadcrumbs
- ½ cup Plant-Based Fresh Mozzarella 3.5-4 ounces, ptional
- 1 tablespoon ground flaxseed
- 2 tablespoons water to be mixed with ground flaxseed
- 3 tablespoons nutritional yeast
- 1 tablespoon white miso
- 1 tablespoon finely chopped fresh parsley
- ½-1 teaspoon lightly crushed fennel seed
- Freshly ground black pepper
For the Sauce
- 1 (28-ounce) can tomato sauce
- 1-2 garlic cloves smashed
- ½ cup vegetable broth plus more as needed
- salt to taste optional
- Optional substitute: one batch of my Classic Italian Marinara Sauce
Instructions
Prepare the Zucchini
- Wash the zucchini and trim both ends. Cut into 3-inch sections.
- Using a melon baller or paring knife and small spoon, carefully hollow out the centers, leaving at least ¼ inch of flesh around the edges.
- Reserve the tender zucchini pulp, finely chop it, and measure out ¾ to 1 cup for the filling. Save any extra for soup, sauce, stir-fries, or vegetable broth.
Prepare the Flax Egg
- Mix the ground flaxseed with the water and let stand for about 5 minutes.
Cook the Vegetables
- Dry-sauté (or broth-sauté) the chopped mushrooms and zucchini pulp over medium heat until they release their moisture.
- Continue cooking until most of the liquid has evaporated. This helps keep the filling from becoming too loose.
- Allow the mixture to cool slightly.
Make the Filling
- In a large bowl, combine crumbled tofu, cooked lentils, cooked mushroom-zucchini mixture, breadcrumbs, flax egg, and Plant-Based Fresh Mozzarella, if using.
- In a small bowl, stir together the white miso with 1–2 teaspoons of water or vegetable broth until smooth. Add the nutritional yeast, parsley, crushed fennel seed, and black pepper, then mix into the tofu-lentil filling until evenly combined.
- Let the filling mixture sit for 5–10 minutes before stuffing so the breadcrumbs and flax can hydrate before cooking.
Fill the Zucchini
- Lightly season the inside of each zucchini with a pinch of salt, if desired.
- Fill each zucchini gently, leaving about ½ inch of space at the top. Do not pack tightly.
- You will most likely have leftover filling. You can use it to fill other vetegables you may have on hand as I have have here with half an onion.
Start the Sauce
- Gently heat the vegetable broth in a large Dutch oven or deep skillet with a lid.
- Add the smashed garlic and cook over low heat for 3–5 minutes, until fragrant. Remove the garlic, if desired.
- Add the tomato sauce and stir together.
Braise the Zucchini
- Nestle the stuffed zucchini into the tomato sauce. Add enough water or broth so the zucchini are about halfway submerged.
- Cover and simmer over medium-low heat for 30–40 minutes, gently turning once or twice during cooking. Alternatively, cover and braise in a 375°F oven for about 45 minutes.
- Add additional water or broth as needed to keep plenty of liquid in the pan. The zucchini should become very tender, almost falling apart when they are done.
- Let the zucchini rest for 15–20 minutes before serving. This allows the filling to firm up and makes them easier to serve.
Serve
- Serve warm or at room temperature with plenty of tomato sauce spooned over the top.
- Finish with fresh parsley, basil, or a light sprinkle of nutritional yeast if desired.
Notes
Time-Saving Tip: Prepare the filling while the mushrooms cook and the flax egg thickens. You can also hollow the zucchini and mix the filling up to one day in advance. Store them separately in the refrigerator, then fill and braise when ready to cook.
