Lentil Rice Zucchini Boats
High in protein and antioxidants, these Lentil Rice Zucchini Boats hit the spot for a nutritious filling dinner. Fresh zucchini are hollowed out and the pulp is mixed with cooked lentils and brown rice in a savory spice mixture that is so good! Plus this whole meal comes together fast. Here’s how I came up with this recipe.
I have always loved the idea of zucchini boats. Hollow out a vegetable and fill it with a savory meat mixture and you have a low calorie vehicle to shovel in that delicious filling. After going plant based, I wanted to fill the boats with something other than ground beef. I’ve tried many different fillings over the years including a mixture of tofu and TVP, and it was good, but I was trying too hard to copy that “meat” flavor, and sometimes with plant based food you can’t do that. You just need to use the whole foods you love and love them for their uniqueness they add to a dish.
This is why I settled on lentils. In my opinion you can’t fill up on enough of these nutritional powerhouses. Packed with 12g of protein per 1/2 cup, these babies are a winner in any dish. Here are some other great nutritional facts about lentils that are sure to get you to try them in more of your meals.
Brown Lentil Nutritional Information:
Brown lentils, like other types of lentils, offer several health benefits when incorporated into a balanced diet. Here are some potential health benefits of eating brown lentils:
Rich in Nutrients:
Brown lentils are a good source of essential nutrients. They are particularly high in dietary fiber, which aids digestion, promotes satiety, and supports healthy blood sugar levels. Lentils also provide protein, folate, iron, potassium, magnesium, and vitamin B6.
Heart Health:
Lentils, including brown lentils, are considered heart-healthy due to their low-fat content, high fiber content, and presence of important nutrients like potassium and magnesium. The fiber and other compounds in lentils may help reduce LDL cholesterol levels and support cardiovascular health.
Blood Sugar Control:
Lentils have a low glycemic index, which means they cause a gradual rise in blood sugar levels, making them suitable for individuals with diabetes or those aiming to manage blood sugar levels. The high fiber content in lentils helps slow down digestion and promote stable blood sugar levels.
Weight Management:
Brown lentils can be a helpful addition to a weight management plan due to their high fiber and protein content. Fiber promotes feelings of fullness, reducing overall calorie intake, while protein helps increase satiety and supports muscle maintenance.
Digestive Health:
The fiber in brown lentils supports digestive health by promoting regular bowel movements, preventing constipation, and providing nourishment for beneficial gut bacteria.
Antioxidant Activity:
Lentils, including brown lentils, contain antioxidants such as polyphenols and flavonoids, which help protect against oxidative stress and reduce inflammation in the body.
Budget-Friendly and Versatile:
Brown lentils are an affordable source of plant-based protein and can be used in various recipes. They are versatile and can be added to soups, stews, salads, curries, and side dishes, making them a convenient and nutritious option.
It’s worth noting that individual nutritional needs and dietary considerations may vary. If you have specific health concerns or dietary requirements, it’s recommended to consult with a registered dietitian or healthcare professional who can provide personalized advice based on your unique circumstances.
Other Ways To Use Lentils
Lentils are one of my favorite foods to eat. Here are my favorite dried variety Meijer Brown Lentils. You can’t go wrong with the price. Make sure you rinse your dried lentils in a strainer and sort out any hard pieces you may find (rare) before you cook them.
I have also used canned lentils when I am in a rush. This brand from Westbrae Natural Lentils is great because they are organic with no salt added and packaged in a BPA free can. However, do note that these will cost you at $3.59 a can compared to the dried bag at $1.39. Plus, you will get many extra servings out of the dried bag.
For this recipe however, we are going to use dried lentils because they don’t really take that long to cook (15 min) and I like to let them simmer in a seasoning sauce to make them delicious. If we add some uncooked minute rice in the end, this dish is a one pan winner!
Here are some other recipes I love using dried lentils:
I hope you come to love all things lentil as I do! Let me know how you like this recipe by leaving a comment below. Happy cooking!
~Lora
Lentil Rice Zucchini Boats
Ingredients
- 4 medium zucchini
- ½ cup uncooked lentils
- ½ cup uncooked quick cooking brown rice
- 1 cup green bell pepper diced
- 2 teaspoons minced garlic
- 1 yellow onion diced
- 1 teaspoon olive oil
- 2 cups vegetable broth
- ¼ cup vegan Worcestershire sauce
- ½ cup ketchup
- 2 teaspoons onion powder
- 2 teaspoons chili powder
- ½ teaspoon celery salt
- 1 teaspoon paprika
- ½ teaspoon cumin
- ⅛ teaspoon cayenne pepper
- ½ teaspoon dried oregano
- 1 teaspoon parsley
For The Crumb Topping
- ½ cup panko bread crumbs
- ½ teaspoon olive oil
- ½ teaspoon seasoned salt
- ¼ teaspoon black pepper
- ¼ cup vegan parmesan cheese
Instructions
- Mix onion powder, chili powder, parsley, celery salt, paprika, cumin, cayenne, and oregano in a small bowl and set aside.
- Preheat oven to 350℉
- Cut ends off zucchini and slice in half lengthwise.
- Scoop out pulp with a teaspoon and roughly chop.
- In a large pan, place zucchini, onion and bell pepper with 1 teaspoon olive oil and sauté for 5 minutes or until soft.
- Add garlic and sauté for a minute more.
- Add lentils and seasoning mix. Sauté for 5 minutes.
- Slowly add veggie broth, scraping up any bits and stirring. Add worchestire sauce and ketchup and bring to a boil.
- Reduce heat and cover. Simmer for 20 minutes. Add minute rice and a tablespoon or two more of veggie broth (if needed) and simmer covered for another 10 minutes or until rice is tender.
- Remove from heat and fluff with a fork.
- In a small bowl, mix together ingredients for crumb topping until crumbly. Set aside.
- Fill zucchini shells with bean and rice mixture and place in a greased 13x9 in baking dish. Top each boat with crumb topping.
- Bake uncovered for 25-30 minutes or until zucchini is tender and topping is golden brown.
Nutrition
