There’s something incredibly satisfying about a meal that’s both delicious and nutritious. If you’re looking for a plant-based dish that’s full of flavor, packed with nutrients, and easy to prepare, these Plant-Based Mongolian Zucchini Boats are the perfect choice.
This recipe takes the rich, bold flavors of Mongolian cuisine and pairs them with fresh zucchini, colorful vegetables, and plant-based ground “beef” for a dish that’s hearty, satisfying, and completely meat-free. With a sweet, savory, and slightly spicy Mongolian sauce, these stuffed zucchinis are a healthy alternative to takeout while still delivering on taste.
Why You’ll Love These Plant-Based Mongolian Zucchini Boats
- Nutrient-Dense & Low-Carb – Zucchini is a great low-calorie, fiber-rich base for this dish.
- Bold & Savory Flavor – The Mongolian sauce is a perfect balance of sweet, salty, and spicy.
- Quick & Easy – Simple steps and ingredients make this an ideal weeknight dinner.
- Customizable – Add more veggies, swap ingredients, or adjust spice levels to your liking.
- Completely Plant-Based & Gluten-Free – A great option for those avoiding meat and gluten.
Ingredients for Plant-Based Mongolian Zucchini Boats
Here’s everything you need to make these savory and satisfying zucchini boats:
Main Ingredients
| Ingredient | Quantity |
|---|---|
| Medium-large zucchinis | 4 |
| Plant-based ground “beef” | 10 oz package |
| Olive oil | 1 tbsp |
| Shredded carrots | 1 cup |
| Diced red bell pepper | 1 cup |
| Gluten-free soy sauce or liquid aminos | ¼ cup |
| Coconut sugar | ¼ cup |
| Minced garlic | 1 tbsp |
| Sriracha | 2 tsp |
| Tapioca flour/starch | 1 tbsp |
| Fresh grated ginger | 1 tbsp |
| Green onions (for garnish) | 1–2 |
Step-by-Step Instructions
1. Prepare the Zucchinis
- Preheat your oven to 375°F (190°C).
- Slice the zucchinis in half lengthwise and use a spoon to scoop out the flesh, creating hollow “boats”. Set aside.
2. Cook the Filling
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the plant-based ground “beef” and cook for 5–7 minutes, stirring occasionally until browned.
- Stir in the shredded carrots and diced red bell pepper.
- Cook for another 5 minutes, allowing the vegetables to soften.
3. Make the Mongolian Sauce
- In a small bowl, whisk together the soy sauce, coconut sugar, garlic, sriracha, tapioca flour, and fresh ginger.
- Pour the sauce into the skillet with the plant-based “beef” and vegetables.
- Stir well and let simmer for 2–3 minutes until the sauce thickens.
4. Assemble the Zucchini Boats
- Spoon the Mongolian filling evenly into the prepared zucchini boats.
- Place the stuffed zucchinis on a baking sheet lined with parchment paper.
5. Bake the Zucchini Boats
- Bake in the preheated oven for 20–25 minutes, or until the zucchinis are tender.
6. Garnish & Serve
- Remove from the oven and let cool for a few minutes.
- Garnish with sliced green onions before serving.
- Enjoy hot, paired with steamed rice, quinoa, or fresh salad.
Health Benefits of Plant-Based Mongolian Zucchini Boats
1. Rich in Fiber & Nutrients
- Zucchini, carrots, and bell peppers are high in fiber, which supports digestion and gut health.
- Bell peppers are loaded with vitamin C and antioxidants for immune support.
2. A Great Low-Carb Alternative
- Instead of processed carbs, this recipe uses zucchini as a nutrient-rich, low-carb base.
3. Packed with Plant-Based Protein
- The plant-based ground “beef” provides essential protein while remaining cholesterol-free.
4. Naturally Gluten-Free & Dairy-Free
- Made with whole, plant-based ingredients, this dish is perfect for gluten-free and dairy-free diets.
5. Balanced Macronutrients
- With healthy fats, plant-based protein, and fiber, this meal keeps you full and energized.
Tips for the Best Plant-Based Mongolian Zucchini Boats
1. Don’t Overcook the Zucchini
- Bake just until tender to keep the zucchinis firm enough to hold the filling.
2. Adjust the Spice Level
- Add more or less sriracha based on your spice preference.
3. Use Fresh Ingredients
- Fresh ginger, garlic, and green onions will make a big difference in flavor.
4. Make It Extra Crispy
- Broil the zucchini boats for the last 5 minutes for a crispier topping.
5. Double the Sauce for Extra Flavor
- If you love saucy dishes, make a little extra Mongolian sauce to drizzle over the final dish.
Tasty Variations to Try
1. Make It Soy-Free
- Use coconut aminos instead of soy sauce for a soy-free option.
2. Add More Vegetables
- Try adding mushrooms, spinach, or chopped bok choy for extra nutrients.
3. Use a Different Plant-Based Protein
- Swap the plant-based ground “beef” with crumbled tofu, lentils, or tempeh.
4. Add Crunch with Toppings
- Sprinkle with toasted sesame seeds or crushed peanuts for added texture.
5. Serve with Rice or Noodles
- Pair the zucchini boats with steamed jasmine rice, brown rice, or rice noodles for a complete meal.
Serving Suggestions
These Plant-Based Mongolian Zucchini Boats pair perfectly with:
- Steamed rice or quinoa for a hearty meal.
- A side of fresh spring rolls for a light and fresh contrast.
- A drizzle of spicy peanut sauce for an extra flavor boost.
- A crisp Asian slaw for a refreshing side.
Storage & Reheating Tips
1. How to Store Leftovers
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze for up to 2 months. Thaw before reheating.
2. How to Reheat
- Oven: Bake at 180°C (350°F) for 10 minutes.
- Microwave: Heat in 30-second intervals until warm.
Frequently Asked Questions (FAQ)
1. Can I make this recipe ahead of time?
Yes! Prepare the filling and zucchini boats ahead, then bake when ready to serve.
2. Can I use frozen zucchini?
Fresh zucchini works best, as frozen zucchini tends to become mushy.
3. What’s a good substitute for tapioca flour?
You can use cornstarch or arrowroot powder instead.
4. How can I make this dish soy-free?
Use coconut aminos instead of soy sauce.
5. Can I add cheese?
Yes! Vegan cheese or nutritional yeast can be sprinkled on top before baking.
6. What’s the best way to make the zucchini boats crispy?
Broil for 5 minutes at the end for a golden, crispy top.
Final Thoughts
These Plant-Based Mongolian Zucchini Boats are a healthy, flavorful, and satisfying meal perfect for any occasion. Whether you’re cooking for a plant-based diet, gluten-free needs, or just looking for a fresh new recipe, this dish is easy, delicious, and packed with nutrients.
Try this recipe today and enjoy a bold, Mongolian-inspired plant-based dish!
Print
Plant-Based Mongolian Zucchini Boats: A Flavorful and Healthy Twist
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
These Plant-Based Mongolian Zucchini Boats are a flavorful, nutrient-packed, and satisfying dish. Made with zucchini, plant-based ground “beef,” colorful veggies, and a rich Mongolian-style sauce, this recipe is gluten-free, dairy-free, and perfect for a wholesome meal. Whether you’re looking for a healthy weeknight dinner or a creative way to enjoy plant-based protein, these zucchini boats are easy to make and packed with bold flavors.
Ingredients
- 4 medium-large zucchinis
- 1 10 oz package plant-based ground “beef”
- 1 tablespoon olive oil
- 1 cup shredded carrots
- 1 cup diced red bell pepper
- ¼ cup gluten-free soy sauce or liquid aminos
- ¼ cup coconut sugar
- 1 tablespoon minced garlic
- 2 teaspoons sriracha
- 1 tablespoon tapioca flour or starch
- 1 tablespoon fresh grated ginger
- 1–2 green onions, for garnish
Instructions
1. Prepare the Zucchinis
- Preheat your oven to 375°F (190°C).
- Cut the zucchinis in half lengthwise and scoop out the flesh with a spoon to create hollow “boats”. Set them aside.
2. Cook the Filling
- Heat olive oil in a large skillet over medium heat.
- Add the plant-based ground “beef” and cook for 5–7 minutes, stirring occasionally until browned.
- Stir in the shredded carrots and diced red bell pepper and cook for another 5 minutes until the vegetables soften.
3. Make the Mongolian Sauce
- In a small bowl, whisk together the soy sauce, coconut sugar, garlic, sriracha, tapioca flour, and fresh grated ginger.
- Pour the sauce into the skillet with the plant-based “beef” and vegetables.
- Stir well and let simmer for 2–3 minutes until the sauce thickens.
4. Assemble the Zucchini Boats
- Spoon the Mongolian filling evenly into the prepared zucchini boats.
- Arrange them on a baking sheet lined with parchment paper.
5. Bake the Zucchini Boats
- Bake in the preheated oven for 20–25 minutes, or until the zucchinis are tender.
6. Garnish & Serve
- Remove from the oven and let cool for a few minutes.
- Garnish with sliced green onions before serving.
- Serve hot and enjoy!
Notes
- Make It Spicier: Add extra sriracha or red pepper flakes for a spicier kick.
- Soy-Free Option: Use coconut aminos instead of soy sauce.
- More Protein: Add crumbled tofu or cooked lentils for extra plant-based protein.
- Storage Tip: Store leftovers in an airtight container in the fridge for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Asian-Inspired