Okay, zucchini growers, this one's for you! Seriously, are you all secretly wizards? How do you manage to grow so much zucchini that you're practically begging for recipes to use it all? I'm over here struggling to keep a basil plant alive, and you're having a zucchini free-for-all! But hey, no jealousy here, just a healthy dose of admiration (and a tiny bit of envy).
This recipe is my humble offering to the zucchini gods (and to you, lovely gardeners). It's a double-dose of zucchini goodness – inside and out – because why have a little when you can have a lot? Inspired by the classic Italian involtini, we're taking a light, vegan twist with a hearty tofu filling, all wrapped up in tender zucchini slices. It's like a veggie hug in every bite!
Zucchini Involtini: The Deets
We're not just using zucchini for show here, people. Oh no! We’re grating it, sautéing it, and using it as the star of our filling, alongside some protein-packed tofu. And, just to keep things fun, we’re also using it as the 'wrap' for the whole delicious bundle.
Ingredients Spotlight
- Zucchini: Our star, in both its shredded and sliced forms. Remember, we want flavour, so char those slices! It adds a smoky depth that's just mwah! Chef's kiss!
- Tomatoes: We're talking juicy, flavourful canned plum tomatoes, squashed and simmered down to a rich, vibrant sauce. If you have super ripe fresh tomatoes, use them, but be ready to simmer them longer to reduce that water content.
- Tofu: Firm tofu, is the way to go for this recipe as we are after a good source of plant protein. If you're not a tofu fan, cashews soaked in hot water make a great creamy alternative.
- Miso: This fermented wonder adds a salty, umami punch. It's my little secret weapon in many of my vegan dishes.
- Nutritional Yeast: Aka 'nooch', this brings a cheesy depth. A little goes a long way.
- Capers: Little salty flavour bombs! Add them whole for bursts of flavour, or chop them up fine for an even distribution.
- Herbs: Basil and a little mint. They bring freshness to the party. Feel free to use just one, or add others that you like!
Let's Get Rolling!
Ready to make magic? Here’s how it all goes down:
- Sauce it up: Squash your canned tomatoes and let them simmer with garlic and olive oil until they thicken into a luxurious sauce. We're talking about 30 mins of gentle simmering.
- Filling Prep: Squeeze the water out of grated zucchini, then sauté with spring onions. Toss it in a food processor with tofu, herbs and seasonings.
- Char Time: Slice the zucchini lengthways and char one side of the slices on a hot griddle pan. This partially cooks them and makes them pliable so they will wrap nicely.
- Wrap It Up: Place a spoonful of the tofu mixture at the base of each zucchini slice, then roll it up. It’s like giving them little zucchini jackets.
- Bake and Bask: Arrange the rolls in your tomato sauce, sprinkle with breadcrumbs and nuts, and bake until golden and bubbly.
And voila! Your Double Zucchini Involtini is ready to grace your table. These little rolls are delicious, light, and they’re a fantastic way to use up that crazy zucchini haul. I hope you love them as much as I do!
Ingredients:
For the Tomato Sauce
- 800g canned plum tomatoes
- 2 tbsp olive oil
- 4 cloves garlic, minced
- Pinch of chilli flakes
- Salt and pepper, to taste
- 1 tsp sugar, optional
For the Involtini
- 750g zucchini, divided
- 200g firm tofu
- 20g fresh basil
- 2 tbsp nutritional yeast
- 1 clove garlic
- 1/2 tsp dried mint
- Black pepper, to taste
- 1/2 tsp fine sea salt
- 2 tsp miso paste
- Freshly grated nutmeg
- Zest of 1 lemon
- 30ml lemon juice
- 30ml olive oil
- 2 spring onions, chopped
- 2 tbsp capers, finely chopped
For the Garnish
- 2 tbsp coarse breadcrumbs
- 2 tbsp pine nuts or flaked almonds
- 10ml olive oil
Method
- Squash tomatoes in a bowl.
- Sauté garlic in olive oil in an oven-proof pan, then add tomatoes and seasonings. Simmer for 30 minutes.
- Slice and char zucchini.
- Grate and sauté some of the zucchini, then mix with remaining filling ingredients in a food processor.
- Spoon filling onto zucchini slices, roll up and arrange in tomato sauce.
- Top with breadcrumbs and nuts, and bake at 200°C (390°F) for 30 minutes.
Nutritional Info (per portion):
- Calories: 310
- Sugars: 12g
- Fats: 20g
- Saturates: 3g
- Proteins: 14g
- Carbs: 20g
Enjoy! And don't forget to share your zucchini adventures with me! #zucchinitime #plantbasedpower #veganrecipes #healthyitalianfood