This plant-only recipe may look like it required a lot of fuss, but it comes together easily. Tender zucchini is loaded with a hearty and satisfying bean mixture and then finished off with a drizzle of cheesy tasting sauce.
What’s nutritional yeast?
Not to be confused with brewer’s yeast or the active dried yeast used to make bread and pizza crust, nutritional yeast is a deactivated form of a micro-organism that is dried into flakes with an abundance of naturally occurring glutamate. Glutamate is an amino acid that interacts with specific taste cells in the tongue to unleash an umami, cheesy wave of flavour. Blend it with silky tofu and some seasonings and … bingo … vegan cheese sauce.
Bean Stuffed Zucchini with Cheesy Sauce
Ingredients
- 4 medium zucchini
- 3 tsp (15 mL) grapeseed oil or avocado oil, divided
- 1 cup (250 mL) chopped red onion
- 1 red bell pepper, diced
- 1/2 tsp (2 mL) salt, divided
- 1 garlic clove, minced
- 1/2 tsp (2 mL) ground cumin
- 1/2 tsp (2 mL) chili powder
- 1 - 14 oz (398 mL) can black beans, drained and rinsed
- 1 cup (250 mL) frozen corn kernels
- 1/2 cup (125 mL) silken soft tofu
- 2 Tbsp (30 mL) nutritional yeast (see tip)
- 1 Tbsp (15 mL) apple cider vinegar
- 1/2 tsp (2 mL) paprika
- 1/2 tsp (2 mL) onion powder
- 1/2 tsp (2 mL) garlic powder
- 1/4 cup (60 mL) chopped fresh cilantro
Nutrition
Per serving:
- calories236
- protein14 g
- total fat 6 g
- sat. fat1 g
- total carbohydrates37 g
- sugars7 g
- fibre11 g
- sodium580 mg
Directions
01
Preheat oven to 350 F (180 C).
02
Slice top and bottom knobs from each zucchini, then slice in half lengthwise. Use small spoon to scoop out centre seeds of each squash, creating a crevice that will hold the black bean filling. On large baking sheet, arrange squash halves, cut side up; brush with 1 tsp (5 mL) oil and bake until very tender, about 20 minutes.
03
While zucchini is baking, in large skillet over medium-high, heat 2 tsp (10 mL) oil and sauté onion, pepper and 1/4 tsp (1 mL) salt until they start to soften, about 5 minutes. Add in garlic and heat another minute. Stir in cumin and chili powder; heat for 30 seconds. Add in black beans and corn and continue cooking until everything is heated through.
04
In blender container, place tofu, nutritional yeast, vinegar, paprika, onion powder, garlic powder, and 1/4 tsp (1 mL) salt and blend until smooth.
05
To assemble, divide bean mixture among zucchini halves and drizzle on sauce. Garnish with cilantro.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
