The Vegan Loaded Zucchini Bake is a tasty meal and has 245 calories per serving. Takes 50 minutes to make, and you may serve it at feasts, events, festivals, holidays, lunches, or functions. It contains zucchini, olive oil, onion, bell pepper, garlic, black beans, corn kernels, diced tomatoes, smoked paprika, Italian seasoning, ground cumin, salt, vegan cheddar cheese, parsley, and black pepper. We may pair this meal with garden salad, avocado salad, garlic bread, cucumber tomato salad, wild rice, grilled tofu, or tomato basil soup. You may keep this Vegan Loaded Zucchini Bake for 4 days in the refrigerator.
STATS:
- Total Time: 50 minutes
- Course: Main
- Diet: Vegan
- Preparation Time: 15 minutes
- Calories: 245 kcal
- Cuisine: American
- Serving Size: 1 portion
- Servings: 6
- Cooking Time: 35 minutes
EQUIPMENT:
- Mixing bowl
- Wooden spoon
- Measuring spoons
- Large skillet
- Measuring cups
- 9×13-inch large baking dish
- Measuring cups
- Cutting board
- Sharp knife
INGREDIENTS:
- One diced red bell pepper
- 4 medium diced zucchini
- One tbsp. olive oil
- 1 medium diced onion
- Two minced garlic cloves
- 1 can black beans
- Half tsp. ground cumin
- 1 cup corn kernels
- Half tsp. salt
- 1 can diced tomatoes
- 1 tsp. smoked paprika
- Quarter tsp. black pepper
- 1 tsp. Italian seasoning
- Two tbsp. chopped parsley
- 1 cup shredded vegan cheddar cheese
INGREDIENT NOTES:
ZUCCHINI:
- Zucchini is the main component that gives a tender texture after baking. It makes the base of the casserole and provides moisture to the dish. You may use eggplant or yellow summer squash as per your choice.
OLIVE OIL:
- It makes the vegetables soft and brings out their natural flavors. Olive oil helps avoid sticking and gives richness to the casserole. Use avocado oil or canola oil as another option.
BLACK BEANS:
- We use them to provide protein and fiber to this recipe. Black beans make the recipe more filling and give it a hearty texture. Use chickpeas as an alternative.
CORN KERNELS:
- Corn gives natural sweetness and a pleasant pop of texture. It maintains the savory items and includes color in the dish. You may use green peas or diced carrots as per your choice.
GROUND CUMIN:
- It gives warmth and improves the taste of beans. Ground cumin makes a richer taste and pairs well with smoky paprika. You may use taco seasoning as per your preference.
INSTRUCTIONS:
- First, warm your oven to 375°F and grease the baking dish.
- Then, heat olive oil in a skillet on a moderate setting.
- You will cook the onion and bell pepper for four minutes.
- Now cook the garlic for 30 seconds and the zucchini for 4 minutes.
- Stir in black beans, tomatoes, smoked paprika, corn, salt, Italian seasoning, cumin, & pepper in the skillet and cook for 3 minutes.
- You will add the mixture to the baking dish and sprinkle vegan cheese over the top to bake for 35 minutes.
- Lastly, remove from the oven and garnish with parsley over the top after cooling for five minutes.
SERVING SUGGESTIONS:
SALADS:
- Garden Salad
- Cucumber Tomato Salad
- Avocado Salad
- Lemon Arugula Salad
GRAIN:
- Brown Rice
- Quinoa Pilaf
- Wild Rice
- Couscous
BREADS:
- Garlic Bread
- Whole Wheat Dinner Rolls
- Focaccia Bread
- Vegan Cornbread
PROTEIN:
- Grilled Tofu
- Baked Tempeh
- Lentil Patties
- Vegan Sausages
SOUPS:
- Tomato Basil Soup
- Vegetable Soup
- Lentil Soup
- Minestrone Soup
SIDES:
- Roasted Asparagus
- Steamed Green Beans
- Sautéed Mushrooms
- Roasted Brussels Sprouts
TIPS:
- Dry your zucchini if you feel it is watery before cooking.
- To get better melting, use freshly shredded vegan cheese.
- You may include red pepper flakes for extra heat in the recipe.
- For cleaner slices, cool the dish before serving.
STORAGE INFORMATION:
FRIDGE:
- You may add the bake-in-the-box and keep it for four days.
FREEZER:
- Freeze the cool dish for 90 days.
FAQs:
Can I make this dish before time?
- Yes, assemble the casserole and cover to refrigerate for 24 hours without baking.
Should I add frozen zucchini to this recipe?
- Yes, use after draining excessive water.
Can I eliminate vegan cheese?
- Yes, your dish will still be delicious without it.
Is my recipe gluten-free?
- Yes, all the items in it are naturally gluten-free.
NUTRITIONAL INFORMATION:
Vitamin A: 1,850 IU
Net Carbs: 17 g
Total Carbs: 23 grams
Fiber: 6 g
Protein: 11 grams
Iron: 2.8 mg
Calcium: 145 milligrams
Calories: 245 kcal
Sodium: 410 milligrams
Potassium: 720 mg
