Winter has arrived with a range of warm recipes to spend those cold days eating well but healthy. That is why today I propose these vegan stuffed zucchini. With no doubt, a fantastic recipe with an incredible filling made without meat. Ideal for those who want to have options and expand their daily menu with new alternatives.
Let’s talk about the recipe:
Although preparing this recipe is simple, since it does not have complications in terms of its preparation, it does take time to do so. The ingredients used are just a few, frequently used and easy to find in any market. In addition, you can change any of them according to preference or need without inconvenience.
About the ingredients:
Zucchini, the main ingredient, although not exclusive because you can use globe squash zucchini, for example. The same ones for their filling are hollowed out using a zucchini hollower. But to simplify this task, you can choose to cut it in half and then hollow it out with a spoon. Regardless, they will look good either way.
Textured soy is a protein obtained during the defatting of soy flour and a subsequent extrusion process. It is well known for being one of the most frequently used meat substitutes due to its similarity in its preparation method. Although, before, you have to hydrate it properly. And for that you have some options.
One of them is to hydrate the textured soy in water, and another is in broth. For example, vegetables, which will also provide a great advantage by adding flavor. Generally, for good hydration, double the liquid is used, that is, if a recipe calls for 100 grams of soy, 200 ml of water will be used.
However, this may vary depending on the brand, so reading the instructions on the package would be more than convenient. This time I bought soy that had to be hydrated for three times its weight Generally, once hydrated, triple its dry volume is obtained as a result. The estimated hydration time varies between 10-20 minutes.
About the filling:
Every filling has its secret, mainly given by the quality of the ingredients and secondly by the contribution of flavor provided by seasonings, for example. In fact, this is no exception, since although soy is an aliment with fantastic properties, in terms of flavor it is quite tasteless if you do not combine it with other ingredients that add flavor.
Within the ingredients of this recipe I used the most common, accessible and economical, which in turn were more than good. The method of cooking follows the same order as any other type of similar filling, since the soybean is cooked in the same way as minced meat. However, as a preference, I add the burgol at the end when everything is already all cooked.
In general, the burgol, whether fine or thick, is not cooked, it is hydrated in water for 15-20 minutes or until it doubles or triples its size (see packaging). Then rinse well until the water looks clean. Those who do not wish to use burgol as part of the filling can substitute quinoa or rice, but these must be cooked beforehand. As well, you can use other vegetables.
There are some alternatives when it comes to cooking these stuffed zucchini. One of them is to fill the zucchini on a source and add plenty of sauce or broth. Having plenty of liquid during cooking will prevent the filling from drying out or becoming too crispy, even more so with this type of filling in prolonged cooking.
Another option available if you don’t want to use sauce or broth is to cook the zucchini hollowed out previously. Then fill and take to the oven, to heat, gratin or give body to the preparation. It is recommended to use a medium low temperature for approximately 10-20 minutes.
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- Zucchini M 4
- Sauce - Broth a/n
- Textured soybeans 500 g
- Burgol 150 g
- Onions M 2
- Garlic 2
- Fresh parsley c / n
- Salt and pepper
- Hydrate the textured soybeans in water or broth for 10-25 minutes. Reserve.
- First option: Wash and cut the trunk of the zucchinis. With a hollower, remove the pulp. Reserve.
- Second option: Wash and cut the zucchini in half. With a spoon remove the pulp from both halves. Reserve
- Sauté the onion and minced garlic. Add the hydrated textured soybeans. Cook until the soy changes its color.
- Remove the pan from the heat. Add the hydrated burgol and season to taste. Stir.
- Take a half of zucchini and fill compacting.
- Place on a baking dish. Add sauce or broth. Bake in medium oven for approximately 30 minutes.