Quick Recipe Version (TL;DR)
Quick Ingredients
- 4 medium zucchini, about 2 1/4 lb total, halved lengthwise
- 3 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, finely diced
- 3 garlic cloves, minced
- 3/4 cup uncooked long-grain white rice, rinsed and drained
- 1 tablespoon tomato paste
- 1 can low-sodium diced tomatoes, 14.5 oz, with juices
- 1/2 cup low-sodium vegetable broth
- 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/4 teaspoon ground cinnamon, 1/4 teaspoon crushed red pepper flakes
- 1 teaspoon kosher salt, divided, plus 1/2 teaspoon black pepper
- 1/4 cup chopped fresh parsley, 2 tablespoons chopped fresh mint or dill, and 2 tablespoons fresh lemon juice
- 1/3 cup pine nuts, toasted
Do This
- 1. Heat the oven to 375°F and lightly oil a 9-by-13-inch baking dish.
- 2. Halve the zucchini lengthwise, scoop out the centers, and chop 1 cup of the scooped flesh for the filling.
- 3. Sauté onion in olive oil for 4 minutes, then add garlic and chopped zucchini flesh for 3 minutes.
- 4. Stir in rice, tomato paste, spices, salt, pepper, diced tomatoes, and broth; simmer 8 to 10 minutes until the rice is partly cooked.
- 5. Remove from the heat and stir in parsley, mint or dill, lemon juice, and toasted pine nuts.
- 6. Fill the zucchini boats, cover tightly with foil, and bake for 30 minutes.
- 7. Uncover and bake 10 to 15 minutes more, until the zucchini is soft and the rice is tender.
Why You’ll Love This Recipe
- Light but satisfying: Tender zucchini, tomato-soaked rice, herbs, and pine nuts make a filling meal without feeling heavy.
- Big Mediterranean flavor: Garlic, oregano, parsley, mint or dill, lemon, and a hint of warm spice make the kitchen smell wonderful.
- Budget-friendly and flexible: This recipe turns simple produce and pantry rice into a beautiful main course or side dish.
- Great for make-ahead meals: The filling can be prepared in advance, and leftovers reheat well for lunch or dinner.
Grocery List
- Produce: 4 medium zucchini, 1 medium yellow onion, 3 garlic cloves, 1 lemon, fresh flat-leaf parsley, fresh mint or dill
- Dairy: None required; optional crumbled feta or plain Greek yogurt for serving
- Pantry: Extra-virgin olive oil, long-grain white rice, low-sodium diced tomatoes, low-sodium vegetable broth, tomato paste, pine nuts, kosher salt, black pepper, dried oregano, ground cumin, ground cinnamon, crushed red pepper flakes
Full Ingredients
For the Zucchini Boats
- 4 medium zucchini, about 2 1/4 lb total, preferably 8 to 9 inches long
- 1 tablespoon extra-virgin olive oil, for the baking dish and zucchini
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
For the Rice, Tomato, and Herb Filling
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely diced, about 1 cup
- 3 garlic cloves, minced
- 1 cup finely chopped zucchini flesh, from the scooped zucchini centers
- 3/4 cup uncooked long-grain white rice, rinsed under cool water until the water runs mostly clear, then drained well
- 1 tablespoon tomato paste
- 1 can low-sodium diced tomatoes, 14.5 oz, with juices
- 1/2 cup low-sodium vegetable broth
- 3/4 teaspoon kosher salt
- 3/8 teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon crushed red pepper flakes, optional but recommended
- 1/4 cup finely chopped fresh flat-leaf parsley
- 2 tablespoons finely chopped fresh mint or fresh dill
- 2 tablespoons fresh lemon juice
- 1/3 cup pine nuts, toasted
For Finishing and Serving
- 1 tablespoon chopped fresh parsley, for garnish
- 1 teaspoon finely grated lemon zest, optional
- 4 lemon wedges, for serving
- 1/4 cup crumbled feta cheese, optional
- 1/2 cup plain Greek yogurt, optional
Step-by-Step Instructions
Step 1: Preheat the oven and prepare the baking dish
Place a rack in the center of the oven and preheat to 375°F. Lightly brush a 9-by-13-inch baking dish with part of the 1 tablespoon olive oil reserved for the zucchini. The dish should be large enough to hold all 8 zucchini halves in a single layer; it is fine if they fit snugly.
Step 2: Hollow the zucchini
Trim just the tough stem ends from the zucchini, then cut each zucchini in half lengthwise. Using a teaspoon, melon baller, or small spoon, scoop out the seedy center of each half, leaving a shell about 1/4 inch thick. Try not to pierce the bottom or sides. Finely chop the scooped flesh and measure out 1 cup for the filling; save any extra for soup, sauce, or scrambled eggs.
Arrange the hollowed zucchini halves cut-side up in the prepared baking dish. Brush the cut sides with the remaining oil from the 1 tablespoon reserved for the zucchini, then sprinkle with 1/4 teaspoon kosher salt and 1/8 teaspoon black pepper.
Step 3: Start the onion and zucchini filling
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the diced onion and cook for 4 minutes, stirring often, until the onion looks glossy and begins to soften. Add the minced garlic and the 1 cup chopped zucchini flesh. Cook for 3 more minutes, stirring frequently, until the garlic is fragrant and some of the zucchini moisture has cooked off.
Step 4: Add the rice, tomatoes, broth, and spices
Stir in the rinsed and drained rice, tomato paste, 3/4 teaspoon kosher salt, 3/8 teaspoon black pepper, oregano, cumin, cinnamon, and crushed red pepper flakes. Cook for 1 minute, stirring, to coat the rice in the seasoned oil and lightly toast the tomato paste.
Add the diced tomatoes with all their juices and the 1/2 cup vegetable broth. Stir well, bring the mixture to a gentle simmer, then reduce the heat to medium-low. Cook uncovered for 8 to 10 minutes, stirring occasionally, until the rice has absorbed some of the liquid but is still quite firm in the center. The mixture should be moist and spoonable, not dry. The rice will finish cooking in the oven.
Step 5: Finish the filling with herbs, lemon, and pine nuts
Remove the skillet from the heat. Stir in the 1/4 cup parsley, 2 tablespoons mint or dill, 2 tablespoons lemon juice, and toasted pine nuts. Taste the filling; it should be bright, savory, and slightly under-seasoned only if you plan to finish with salty feta. If it tastes flat, add a small pinch more salt or a squeeze of lemon.
If your pine nuts are not already toasted, place them in a dry skillet over medium-low heat for 3 to 4 minutes, shaking the pan often, until lightly golden and fragrant. Watch closely because pine nuts can darken quickly.
Step 6: Fill the zucchini boats
Spoon the warm rice mixture into the hollowed zucchini halves, dividing it evenly among all 8 boats. Gently mound the filling, but do not pack it down tightly; a looser filling lets steam move through the rice so it cooks evenly. If a little filling spills into the dish, leave it there because it will bake into a delicious tomato-rich base.
Step 7: Bake covered, then uncover to finish
Cover the baking dish tightly with aluminum foil. Bake at 375°F for 30 minutes. Remove the foil carefully so the steam escapes away from you. Continue baking uncovered for 10 to 15 minutes, until the zucchini is tender when pierced with a knife and the rice is fully cooked. If the rice still tastes slightly firm, sprinkle 2 tablespoons hot water around the edges of the dish, cover again, and bake for 5 to 8 more minutes.
Step 8: Rest, garnish, and serve
Let the zucchini boats rest for 5 minutes before serving. This short rest helps the rice settle and makes the boats easier to lift from the dish. Sprinkle with the 1 tablespoon fresh parsley and optional lemon zest. Serve warm with lemon wedges, and add optional feta or a spoonful of Greek yogurt if you like a creamy, tangy finish.
Pro Tips
- Use long-grain white rice: It cooks reliably in the tomato mixture and oven. Brown rice needs a much longer cooking time unless it is already cooked.
- Do not scoop the zucchini too thin: A 1/4-inch shell keeps the boats sturdy and gives you a tender vegetable layer around the filling.
- Keep the filling moist: The partially cooked rice should look juicy before it goes into the zucchini. If the skillet looks dry, add 2 to 4 tablespoons broth before filling.
- Cover tightly for the first bake: The foil traps steam, which softens the zucchini and finishes cooking the rice.
- Season at the end: Lemon juice, fresh herbs, and a final pinch of salt make the tomatoes and rice taste lively rather than heavy.
Variations
- Feta and olive version: Stir 1/3 cup crumbled feta and 1/4 cup chopped Kalamata olives into the filling after it comes off the heat. Reduce the filling salt by 1/4 teaspoon.
- Chickpea version: Add 1 cup drained and rinsed canned chickpeas with the diced tomatoes for extra plant-based protein. Add 2 tablespoons extra broth if the filling thickens quickly.
- Cooked brown rice version: Replace the uncooked white rice with 2 1/4 cups cooked brown rice. Skip the 8 to 10 minute rice simmer; simply warm the filling for 3 to 4 minutes before stuffing and bake until the zucchini is tender.
Storage & Make-Ahead
Store leftover stuffed zucchini boats in an airtight container in the refrigerator for up to 4 days. Reheat covered in a 350°F oven for 15 to 20 minutes, or microwave individual portions for 1 1/2 to 2 1/2 minutes, until hot throughout. For make-ahead cooking, prepare the rice filling up to 2 days in advance and refrigerate it separately from the hollowed zucchini. You can also assemble the dish up to 12 hours ahead; cover and refrigerate, then bake directly from the refrigerator, adding 5 to 10 minutes to the covered baking time. Freezing is possible for up to 2 months, but the zucchini will be softer after thawing.
Nutrition (per serving)
Calories: 372 kcal | Carbs: 44g | Protein: 8g | Fat: 20g | Saturated Fat: 3g | Fiber: 5g | Sugar: 8g | Sodium: 640mg | Cholesterol: 0mg
