Healthy Zucchini and Couscous Recipe | Vegan Meal
Discover a delicious and easy vegan recipe, perfect for losing weight! These zucchini boats, filled with spicy couscous and vegetables, are not only nutritious but also incredibly tasty. Ideal for those who follow a healthy lifestyle, exercise or want to lose a few pounds.
This recipe is perfect for vegetarians and vegans. It is low in calories, making it an excellent choice for those who want to maintain their weight or lose weight. Zucchini are rich in vitamins A and C, potassium and antioxidants that strengthen your immune system and improve digestion. Couscous, made from durum wheat, is a great source of plant-based protein and fiber, which promote satiety and help with weight management. The smoked tofu provides additional protein, making this dish a balanced, nutritious meal.
Ingredients:
• 2 zucchini
• 200g couscous (1 cup)
• 240ml boiling vegetable stock (1 cup)
• 1 onion
• 2 garlic cloves
• 1 bell pepper
• Remaining zucchini core
• 30ml vegetable oil (2 tbsp)
• 100g smoked tofu (1/2 cup)
• 15-30g grated parmesan cheese (1-2 tbsp)
• Salt and pepper to taste
Instructions:
1. Pour boiling vegetable stock over the couscous and let stand for 15-20 minutes.
2. Cut the zucchini in half and remove the core with a spoon to create zucchini boats.
3. Finely chop the onion, garlic, bell pepper and remaining zucchini core.
4. Heat a pan, add vegetable oil and fry the onion until soft.
5. Add the garlic and fry for 2-3 minutes.
6. Add bell pepper and zucchini and fry for 4-5 minutes.
7. Mix the couscous with the sautéed vegetables in the pan.
8. Add smoked tofu and parmesan (vegan or regular) and mix well.
9. Season with salt and pepper to taste.
10. Fill the zucchini boats with the couscous and vegetable mixture.
11. Preheat the oven to 180°C (350°F) and bake for 25-30 minutes.
Bon appetit!
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18 сен 2024
