Best Vegan Recipes With Zucchini

Best Vegan Recipes With Zucchini

Rich in nutrients and adaptable, zucchini is a vegetable that works well in various vegan recipes.

From savoury casseroles to fresh salads and even indulgent desserts, zucchini adds texture, moisture, and flavour to any recipe.

Whether you’re looking for a light summer dish or a hearty comfort meal, incorporating zucchini into your vegan cooking offers endless possibilities.

In this article, we’ll explore the best vegan recipes with zucchini that are delicious and easy to prepare.

What Are The Health Benefits Of Zucchini?

The nutritious and adaptable vegetable zucchini, also known as courgette, has many health advantages. Here are some key benefits of including zucchini in your diet:

1. Low in Calories

Zucchini are exceptionally low in calories, with only 20 per cup, making it ideal for weight management. It's high fibre and water content help you feel fuller for longer periods without consuming many extra calories.

2. Rich In Nutrients

Zucchini contain essential vitamins and minerals like manganese, potassium, vitamin C, and vitamin A. These nutrients support immune function, promote bone health, and contribute to overall well-being, making zucchini a nutritious addition to your diet.

3. High In Antioxidants

Zucchini are rich in vitamin C and beta-carotene. These compounds have the potential to prevent chronic illnesses such as cancer and heart disease by reducing oxidative stress and free radical damage.

4. Promotes Digestive Health

Zucchini's high fibre content aids in regular bowel movements and guards against constipation, supporting a healthy digestive system. Additionally, the fibre content supports the upkeep of balanced gut microbiota.

5. Supports Heart Health

Zucchini's potassium helps regulate blood pressure by balancing the effects of sodium, reducing the risk of hypertension. Its fibre content also lowers cholesterol levels, further promoting heart health.

6. Hydrating

Zucchini have a high water content, which helps keep the body hydrated. Proper hydration is crucial for maintaining healthy skin, kidneys, and overall bodily functions.

7. Good For Eye Health

Zucchini are good for your eyes. It’s rich in lutein and beta-carotene, which offer protection against cataracts and age-related macular degeneration.

8. Supports Weight Loss

Zucchini are an excellent weight-loss food due to their low-calorie and high-fibre content. The fibre helps you feel full longer, reducing overall calorie intake and curbing appetite, making it a valuable addition to any weight-management plan.

9. May Improve Blood Sugar Levels

The fibre in zucchini, particularly soluble fibre, can help regulate blood sugar levels by slowing the absorption of sugar in the bloodstream, which is beneficial for people with diabetes or those at risk of developing the condition.

10. Boosts Immune System

Zucchini are packed with vitamin C, crucial in strengthening the immune system. This vitamin enhances white blood cell function and promotes overall immune health, helping the body effectively fight off infections and illnesses.

Vegan Recipes With Zucchini

Zucchini are a vegan kitchen superstar, offering endless possibilities for creative vegan recipes with zucchini that range from savoury main courses to sweet treats.

With its mild flavour and versatile texture, zucchini can elevate your dishes and sneak in extra nutrition. Discover these creative vegan recipes that turn this humble vegetable into exciting, delicious meals!

1. Vegan Zucchini Fritters Recipe

These Vegan Zucchini Fritters are a delightful and crispy treat perfect for a snack or appetizer. Packed with flavour and easy to make, they are a great way to enjoy zucchini in a new and exciting way.

Prep time: 15 minutes | Cook time: 10 minutes | Total time: 25 minutes | Servings: 8 cakes

Ingredients For The Zucchini Fritters

• Zucchini: 2 medium, grated
• Flour or chickpea flour: ½ cup
• Green onions: 3, finely chopped
• Sea salt: ½ teaspoon
• Black pepper: ¼ teaspoon
• Garlic powder: ¼ teaspoon
• Olive oil: 2 tablespoons (for frying)

Ingredients For The Dip

• Vegan sour cream or yogurt
• Sea salt and pepper to taste (optional)
• Dijon mustard to taste (optional)
• Fresh herbs finely chopped (optional)

Method

1. Squeeze off any extra moisture from the grated zucchini using a clean kitchen towel.
2. Combine the squeezed zucchini with flour (or chickpea flour), green onions, salt, pepper, and garlic powder in a large bowl. Mix until well combined.
3. Form the mixture into tiny patties with a thickness of about ½ inch.
4. Turn the olive oil up to medium heat in a big skillet. Cook the patties for 3 to 5 minutes on each side until crispy and golden brown.
5. Cooked patties should be placed on a platter lined with paper towels to absorb excess oil.
6. Add spices and herbs to the vegan sour cream or yogurt.
7. Warm up the zucchini fritters and serve them with the dip.

Nutrition Information For Vegan Zucchini Fritters (per patty)

• Calories: 80
• Protein: 2g
• Carbohydrates: 10g
• Fibre: 2g
• Fat: 4g
• Sodium: 150mg

Serving Options For Vegan Zucchini Fritters

• Snack: Enjoy cakes on their own as a light, savoury snack.
• Appetizer: Serve with vegan sour cream or yogurt as an appetizer at parties or gatherings.
• Side Dish: Pair with a fresh salad or vegetable soup for a wholesome meal.
• Lunch: Top with avocado or vegan cheese and serve on a whole-grain bun for a delicious lunch.

2. Vegan Zucchini Noodles With Pesto Recipe

Zucchini Noodles with Pesto is a fresh and vibrant dish highlighting the crispness of zucchini and the aromatic flavours of basil pesto. This light and flavourful meal is perfect for a quick lunch or a refreshing dinner.

Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 4

Ingredients

• Zucchini: 4 medium, spiralized into noodles
• Vegan basil pesto (store-bought or homemade): 1 cup
• Cherry tomatoes: 1 cup, halved
• Pine nuts: ¼ cup, toasted (optional)
• Fresh basil leaves (for garnish)
• Sea salt and pepper to taste

Method

1. To create zucchini noodles, use a spiralizer. You can use a julienne peeler if you don’t have a spiralizer.
2. Heat a large skillet over medium heat. Add the zucchini noodles when they are slightly soft but still crisp and simmer, stirring regularly, for two to three minutes. Take care to avoid overcooking.
3. After taking the zucchini noodles out of the skillet, cover them evenly with vegan basil pesto.
4. Add some fresh basil leaves and toasted pine nuts as garnish before serving.

Nutrition Information For Zucchini Noodles With Pesto (per serving)

• Calories: 180
• Protein: 4g
• Carbohydrates: 14g
• Fibre: 4g
• Fat: 14g
• Sodium: 250mg

Serving Options

• Lunch: Enjoy the zucchini noodles for a light and satisfying lunch.
• Dinner: Serve as a side dish with a vegan protein like grilled tofu or tempeh.
• Appetizer: Use as a refreshing starter at a summer gathering or potluck.
• Salad: Top with additional veggies or vegan cheese for a heartier salad.

3. Vegan Zucchini Lasagna Recipe

Vegan Zucchini Lasagna is a standout example of a vegan recipe with zucchini. It showcases a plant-based twist on a classic Italian dish with layers of tender zucchini, savoury vegan ricotta, and marinara sauce.

This recipe layers tender zucchini slices with savoury vegan ricotta, marinara sauce, and fresh vegetables for a hearty, comforting, flavourful, and satisfying meal.

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 6

Ingredients

• Zucchini: 4 medium
• Vegan ricotta (store-bought or homemade, made with tofu or cashews): 2 cups
• Vegan marinara sauce: 2 cups
• Baby spinach or kale: 1 cup
• Mushrooms: 1 cup, sliced
• Bell pepper: 1, diced
• Nutritional yeast: ½ cup
• Dried oregano: 1 teaspoon
• Dried basil: 1 teaspoon
• Sea salt and pepper to taste
• Fresh basil or parsley (for garnish)

Method

1. Set the oven to 375°F (190°C).
2. After lightly salting the zucchini slices, let them absorb more moisture for ten minutes. Afterward, blot them dry with a paper towel.
3. Add sea salt, pepper, oregano, and basil to a skillet and cook the mushrooms, bell pepper, and spinach or kale until soft.
4. Line the bottom of a baking dish with a thin layer of marinara sauce. Arrange the layers of marinara sauce, sautéed vegetables, vegan ricotta, and zucchini slices. Continue layering, then add a layer of sauce and zucchini.
5. For a cheese flavour, sprinkle nutritional yeast on the upper layer.
6. Bake for thirty minutes with the foil covering. After removing the foil, bake for ten minutes until the top is lightly brown and the zucchini is soft.
7. Let the lasagna cool for a few minutes before slicing. Garnish with parsley or fresh basil before serving.

Nutrition Information (per serving)

• Calories: 220
• Protein: 12g
• Carbohydrates: 30g
• Fibre: 6g
• Fat: 8g
• Sodium: 400mg

Serving Options

• Main Course: Serve as a hearty dish with a salad or steamed vegetables.
• Side Dish: Pair with garlic bread or a light soup for a complete meal.
• Potluck: Perfect for sharing at potlucks or family gatherings.
• Leftovers: They keep well in the refrigerator for up to 4 days or can be frozen for up to 3 months.

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4. Vegan Stuffed Zucchini Boats Recipe

Vegan Stuffed Zucchini Boats are a prime example of vegan recipes with zucchini. They transform fresh zucchini into hearty “boats” filled with a savoury blend of grains, beans, and vegetables. They make for an impressive and nutritious meal perfect for any occasion.

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 8 stuffed zucchini boats

Ingredients

• Zucchini: 4 medium, halved lengthwise and scooped out
• Cooked quinoa or rice: 1 cup
• Black beans: 1 can, drained and rinsed
• Corn kernels (fresh or frozen): 1 cup
• Diced tomatoes (canned or fresh): 1 cup
• Onion: ½ cup, chopped
• Garlic: 2 cloves, minced
• Ground cumin: 1 teaspoon
• Chilli powder: 1 teaspoon
• Paprika: ½ teaspoon or to taste
• Sea salt and pepper to taste

Method

1. Adjust the oven's temperature to 375°F (190°C).
2. To make boats, scoop out the middle of each side of a zucchini and transfer them to a baking sheet.
3. Sauté the onion and garlic in a big skillet until they become transparent. Incorporate the black beans, corn, diced tomatoes, and seasonings (paprika, chilli powder, and cumin). Cook until thoroughly heated, about 5 minutes.
4. Add fresh cilantro or parsley to cooked rice or quinoa, and season to taste with salt and pepper.
5. Pack each zucchini boat slightly after you spoon the filling mixture inside.
6. Bake the stuffed zucchini for 25 to 30 minutes or until soft.
7. For the final five minutes of baking, you can top with slices of avocado or vegan cheese.
8. Before serving, let it cool somewhat. If desired, garnish with additional cilantro or parsley.

Nutrition Information (per stuffed zucchini boat)

• Calories: 150
• Protein: 6g
• Carbohydrates: 30g
• Fibre: 7g
• Fat: 2g
• Sodium: 220mg

Serving Options

• Main Course: Serve with steamed veggies or a salad for a filling main meal.
• Side Dish: Serve as a flavourful side alongside other vegan dishes for a balanced meal.
• Potluck: A great option for potlucks or gatherings; they’re easy to transport and serve.
• Leftovers: Keeps well in the refrigerator for up to 4 days and can be warmed in the oven or microwave.

5. Vegan Chocolate Zucchini Bread Recipe

Vegan Chocolate Zucchini Bread is a moist and indulgent treat that cleverly incorporates zucchini into a rich, chocolatey loaf.

Perfect for breakfast or a sweet snack, this bread offers a delightful combination of flavours and a healthy twist on a classic favourite.

Prep time: 15 minutes | Cook time: 50-60 minutes | Total time: 65-75 minutes | Servings: 10 slices

Ingredients

• Zucchini: 1½ cups, grated (about 1 medium zucchini)
• All-purpose flour: 1½ cups
• Unsweetened cocoa powder: ½ cup
• Coconut sugar or brown sugar: 1 cup
• Plant-based milk: ½ cup
• Vegetable oil: ¼ cup
• Maple syrup: ¼ cup
• Vanilla extract: 1 teaspoon
• Baking soda: 1 teaspoon
• Baking powder: ½ teaspoon
• Sea salt: ¼ teaspoon
• Vegan chocolate chips: ½ cup (optional)

Method

1. Preheat the oven to 350°F (175°C). Grease or line a 9 x 5-inch loaf pan with parchment paper.
2. Remove any extra moisture from the grated zucchini using a paper towel or clean kitchen towel.
3. In a larger basin, stir together flour, baking soda, baking powder, cocoa powder, and salt.
4. Thoroughly mix coconut sugar, plant-based milk, coconut oil, maple syrup, and vanilla extract.
5. Mix until just mixed, and add the dry ingredients to the wet ones. Add the grated zucchini and, if using, the vegan chocolate chips and fold.
6. When the loaf pan is ready, pour the batter evenly into it. If a toothpick is pushed into the center, it should come clean after baking for 50 to 60 minutes.
7. Before transferring, allow the bread to cool in the pan for ten minutes.

Nutrition Information (per slice)

• Calories: 180
• Protein: 3g
• Carbohydrates: 28g
• Fibre: 3g
• Fat: 8g
• Sodium: 150mg

Serving Options

• Breakfast: Have a slice with your tea or coffee in the morning.
• Snack: Perfect for a mid-afternoon treat or a healthy dessert.
• Sharing: Great for potlucks, bake sales, or gatherings.
• Storage: Keeps well at room temperature for 3-4 days or can be frozen for up to 3 months. Leave it to room temperature or warm it slightly in the oven to thaw.

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6. Vegan Zucchini Pizza Bites Recipe

Vegan Zucchini Pizza Bites are a delightful example of vegan recipes with zucchini. Crisp zucchini slices are turned into healthy, bite-sized mini pizzas perfect for snacks, appetizers, or party platters. Crisp zucchini slices topped with savoury tomato sauce and vegan cheese make these mini pizzas sure to be a hit.

Prep time: 10 minutes | Cook time: 15-20 minutes | Total time: 25-30 minutes | Servings: 4-5 (20 pizza bites)

Ingredients

• Zucchini: 2 large, sliced into ½-inch thick rounds
• Tomato sauce: ½ cup
• Vegan mozzarella cheese: ½ cup, shredded
• Sliced black olives: ¼ cup (optional)
• Mushrooms: ¼ cup, sliced (optional)
• Bell peppers: ¼ cup, diced (optional)
• Dried oregano: 1 teaspoon
• Dried basil: ½ teaspoon
• Sea salt and pepper to taste
• Fresh basil or parsley (for garnish)

Method

1. Adjust the oven's temperature to 400°F (200°C).
2. Arrange zucchini slices on a parchment-lined baking sheet in a single layer. Lightly season with salt and pepper.
3. Spoon a tiny bit of tomato sauce, spreading it out a little, onto each zucchini slice.
4. Satter the vegan mozzarella cheese over the sauce. Bell peppers, mushrooms, and black olives are optional toppings. Add dried basil and oregano.
5. Bake the zucchini until tender and the cheese is melted and bubbling.
6. Add some freshly chopped basil or parsley on top before serving.  It is advised to serve warm.

Nutrition Information (per pizza bite)

• Calories: 40
• Protein: 2g
• Carbohydrates: 5g
• Fibre: 1g
• Fat: 2g
• Sodium: 150mg

Serving Options

• Snack: Enjoy these pizza bites as a quick and satisfying snack.
• Appetizer: Perfect for serving at parties or gatherings as a tasty appetizer.
• Main Course: Pair with a fresh salad or veggie platter for a light and nutritious meal.
• Storage: It is best served fresh, but if kept in an airtight container, it can last up to three days in the refrigerator. To maintain its crispness, reheat in the oven.

7. Vegan Zucchini And Chickpea Curry Recipe

A tasty vegan recipe using zucchini is Vegan Zucchini and Chickpea Curry. It features tender zucchini and protein-rich chickpeas in a fragrant, spiced coconut curry sauce. This easy-to-make recipe is perfect for a comforting dinner or a satisfying meal prep option.

Prep time: 10 minutes | Cook time: 25-30 minutes | Total time: 35-40 minutes | Servings: 4

Ingredients

• Zucchini: 2 medium, diced
• Chickpeas: 1 can (15 oz), drained and rinsed
• Coconut milk: 1 can (14 oz)
• Diced tomatoes (canned or fresh): 1 cup
• Onion: 1, chopped
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, minced
• Curry powder: 2 tablespoons
• Ground cumin: 1 teaspoon
• Turmeric: ½ teaspoon
• Paprika: ½ teaspoon
• Chilli powder: ½ teaspoon (optional, for heat)
• Olive or coconut oil: 2 tablespoons
• Sea salt and pepper to taste
• Fresh cilantro or parsley (for garnish)
• Cooked rice or naan (for serving)

Method

1. Chop the garlic and onion, and dice the zucchini. Drain and rinse the chickpeas.
2. Heat the oil in a large pan or skillet over medium heat. Add the onion and simmer until translucent, about 5 minutes. Add the ginger and garlic and simmer for one more minute.
3. Add the paprika, turmeric, curry powder, cumin, and, if using, chilli powder to the garlic and onions and stir them well.
4. Add the chopped zucchini and chickpeas to the skillet. Mix well to incorporate the seasonings.
5. Add the diced tomatoes and coconut milk. Once the curry thickens and the zucchini is soft, boil the sauce and cook for 15 to 20 minutes—season with salt and pepper to suit.
6. Garnish with fresh cilantro or parsley. Serve warm over cooked rice or with naan.

Nutrition Information (per serving)

• Calories: 300
• Protein: 10g
• Carbohydrates: 30g
• Fibre: 7g
• Fat: 15g
• Sodium: 250mg

Serving Options

• Main Course: Serve with steamed rice or warm naan for a complete meal.
• Meal Prep: This recipe is ideal to prepare ahead of time. It can be frozen for up to three months or kept in the refrigerator for up to four days.
• Side Dish: For a balanced meal, serve with a simple green salad or veggie.

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FAQ

1. Can I Use Zucchini In Both Sweet And Savoury Dishes?

Answer: Yes, zucchini is versatile and can be used in sweet and savoury recipes. It's commonly used in savoury dishes like stir-fries and casseroles, but it can also be incorporated into sweet treats like muffins and bread.

2. Can I Freeze Zucchini For Later Use?

Answer: Yes, you can freeze zucchini. Simply wash, slice, blanch, cool, and store it in freezer bags. It will last 6-8 months.

3. Are There Any Tips For Cooking Zucchini To Avoid Becoming Mushy?

Answer: To prevent zucchini from becoming mushy, avoid overcooking them. Sauté or grill them until just tender. If baking with zucchini, squeeze out excess moisture from grated zucchini to prevent sogginess in baked goods.

Conclusion

Incorporating zucchini into vegan recipes offers endless possibilities, from savoury mains to refreshing sides. Whether grilled, sautéed, or baked, zucchini adds flavour and nutrition to any dish.

Experiment with these versatile vegan recipes with zucchini and enjoy wholesome, plant-based meals that are delicious and easy to prepare!

I trust you enjoyed this article about the Best Vegan Recipes With Zucchini. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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