Baked (or grilled) Zucchini and Black Bean Boats

IMG_1040Recipe by Angela Dennison

angeladennison@gmail.com

www.instagram.com/healthy_plates (Instagram account)

  

Ingredients

Two zucchini, cut in half (lengthwise) and soft center scooped out with a small spoon

 

1 can no-salt added beans (I used black but use whatever floats your boat—pun intended!)

 

1 cup prepared rice (I made homemade cilantro lime rice but you can use plain brown rice, wild rice or try quinoa or barley)

 

1/2 cup finely chopped peppers (mix it up—green/red/pablano/jalapeno)

 

Seasonings to taste: cumin, chili powder, smoked paprika

 

Chopped Cilantro (optional)

 

Hot sauce (optional)

 

 

Method

Preheat the oven to 425F. Line 1 baking sheet with parchment paper.

 

In a pot, add beans, veggies and seasonings over medium-heat.

 

Let mixture come to a boil, turn down heat and let simmer for 5 minutes.

 

Place raw zucchini boats on the parchment paper and layer your ingredients.

 

Start with the rice then add the beans. Bake in the oven for 10-15 minutes or until zucchini is tender.

 

Sprinkle with cilantro and drizzle with your favorite hot sauce.

 

Zucchini is an awesome summer squash that is coming into season! Plant it in your summer garden or load up at the summer farmer’s markets. It is great sautéed, baked and grilled.

 

Zucchini is high in antioxidants, fiber and known to have anti-inflammatory properties. It is naturally high in water. If you have cooked zucchini and consistently find it to be soggy, try sprinkling some salt on your cut zucchini and letting it sit in a colander (in your sink) for about 15 minutes. This will draw some of that excess water out of your zucchini.

 

Beans are such a food to have in your diet. They are full of plant-protein, iron, folate, antioxidants and fiber. Incorporating beans into your regular routine has shown to decrease the risk of diabetes, heart disease, certain cancer and assists in weight management.

It is typical for beans to give you digestive upsets. If you don’t eat beans regularly, you will most likely experience this. Try adding lime to your beans before enjoying or vinegar to your beans during the cooking process. This has been known to help!

 

 

 

 

 

 

 

 


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