Grilled Zucchini Boats with Black Beans offer a delicious and light meal perfect for a healthy black bean recipe. You will love how simple and flavorful this dish is to prepare, making it an excellent weeknight option. This recipe provides a fantastic way to enjoy vegetables with a hearty, protein-packed filling.
Key Ingredients & Substitutions:
- Zucchini: Choose firm, medium-sized zucchini. You can substitute with yellow squash if preferred.
- Black Beans: Canned black beans work best for convenience. Rinse thoroughly.
- Corn: Fresh, frozen, or canned corn kernels are all suitable.
- Salsa: Use your favorite mild or medium salsa.
- Cheese: Shredded Monterey Jack or cheddar cheese adds a nice touch. For a dairy-free option, omit or use a plant-based cheese alternative.
Ingredients:
Main:
- 2 medium zucchini
- 1 tablespoon olive oil
- 1 can (15 ounces) black beans, rinsed and drained
- ½ cup corn kernels (fresh, frozen, or canned)
- ¼ cup salsa
- ¼ cup shredded Monterey Jack or cheddar cheese (optional)
- 2 tablespoons chopped fresh cilantro (optional, for garnish)
Spices:
- ½ teaspoon cumin
- ¼ teaspoon chili powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 280-320 (depending on cheese inclusion)
- Tools Needed: Large baking sheet, mixing bowl, grill or oven
Step-by-Step Instructions:
1. Prepare the Zucchini
Carefully slice each zucchini in half lengthwise. Use a spoon to scoop out the seeds and some of the flesh, creating a “boat” shape. Lightly brush the cut sides with olive oil and season with salt and pepper.
2. Grill the Zucchini
Heat your grill to medium-high heat. Place the zucchini halves, cut-side down, on the grill. Cook for 5-7 minutes, or until tender-crisp with nice grill marks. Alternatively, you can roast them in an oven at 400°F (200°C) for 10-12 minutes.
3. Make the Black Bean Filling
While the zucchini grills, combine the rinsed black beans, corn, salsa, cumin, and chili powder in a mixing bowl. Stir everything together until well combined. Taste and adjust seasonings as needed. This healthy black bean recipe filling is quick to prepare.
4. Fill the Zucchini Boats
Once the zucchini is cooked, carefully transfer the halves to a baking sheet. Spoon the black bean mixture evenly into each zucchini boat. If you are using cheese, sprinkle it over the top of the filling.
5. Finish Grilling or Baking
Return the filled zucchini boats to the grill for another 5-7 minutes, or until the filling is heated through and the cheese (if using) is melted and bubbly. If baking, place them in the oven at 375°F (190°C) for 8-10 minutes.
6. Garnish and Serve
Remove the zucchini boats from the grill or oven. Garnish with fresh chopped cilantro, if desired. Serve immediately and enjoy your delicious healthy black bean recipe.
Variation Ideas:
- Add diced bell peppers or onions to the black bean filling for extra vegetables.
- Stir in a squeeze of lime juice to the black bean mixture for a zesty flavor.
- Top with a dollop of Greek yogurt or a sprinkle of nutritional yeast for a creamy, tangy finish.
- Add a pinch of smoked paprika for a deeper, smoky flavor.
Storage Instructions:
You can store leftover Grilled Zucchini Boats with Black Beans in an airtight container in the refrigerator for up to 3 days. To reheat, warm them in the oven at 350°F (175°C) for about 10-15 minutes, or microwave until heated through. The zucchini may soften slightly upon reheating.
Frequently Asked Questions (FAQ):
Can you make this recipe ahead of time?
You can prepare the black bean filling ahead of time and store it in the refrigerator. Grill the zucchini and assemble just before serving for best results.
What if you don’t have a grill?
You can roast the zucchini in the oven at 400°F (200°C) for 10-12 minutes until tender, then fill and bake at 375°F (190°C) for another 8-10 minutes.
Can you make this spicier?
Yes, add a pinch of cayenne pepper or a dash of hot sauce to the black bean mixture for more heat.
Is this recipe suitable for meal prep?
Yes, these zucchini boats make excellent healthy black bean recipes for meal prep. Just store the cooked boats in individual containers.
How do you choose good zucchini?
Look for firm, unblemished zucchini that feels heavy for its size. Avoid any with soft spots or wrinkled skin.
Can you add other vegetables to the filling?
Absolutely! Diced bell peppers, onions, or even spinach would be great additions to this healthy black bean recipe.