5 zucchini dinners (high in protein)

Zucchini are at their peak during the summer months, when we can find them in all the local markets. At this time, apart from being very nutritious, they are one of the cheapest vegetables we can find and especially practical to improvise a light and healthy dinner.

A cream of zucchinia Zucchini Omeleteven a simple zucchini carpaccio, with some nuts and a vinaigrette, are very handy options that can be easily improvised. but we can do many other easy recipes with zucchini for dinnerdelicious and healthy.

5 zucchini dinner recipes

We can incorporate zucchini into our menu in many ways, but these zucchini recipes, delicious, light and easy to make, are ideal to make a light and healthy dinner in which you will not lack protein.

All of these zucchini dinners provide enough protein to constitute a light but complete dinner.

Photo: Stockfood

1. Keto Zucchini Wraps

Preparation: 15 minutes – Cooking: 20 minutes

The stuffed burritos are delicious, but if we want to reduce carbohydrates, gluten consumption or are looking for a light alternativewe can prepare these zucchini wraps and use them instead of traditional wheat or corn tortillas.

We can serve them as fillings to our liking, with scrambled eggs with tofu, sautéed vegetables, raw vegetables, avocado, hummus… They can also be served as crepes and you already have another dinner with a different zucchini.

Ingredients (8 wraps):

2 medium zucchini2 eggs or 2 tablespoons of ground flax mixed with 6 tablespoons of water120 g of grated cheese (can be vegetable)2 tablespoons of coconut floura pinch of salta pinch of garlic powdera pinch of oreganoa pinch of cumin

Preparation:

Preheat the oven at 200 degrees. Line a baking tray with parchment paper or brush with a little oil. Wash the zucchini well, cut the ends and grate them on the thickest part of a grater. Wrap it in a kitchen towel, close it and pushing with your hands, squeeze out as much juice as possible. The zucchini should be as dry as possible, so that the result is crunchy.Put the grated zucchini in a bowl, crack the eggs or add the flax egg and add the rest of the ingredients. Mix well. With the help of a tablespoon, form pancakes as thin as possible on the tray. Put in the oven and bake about 20 minutes.Fill to your liking. Photo: Stockfood

2. Grilled zucchini salad with tofu feta

Preparation: 10 minutes – Cooking: 15 minutes – Maceration: 1 hour

A simple and delicious salad that can be served as a light dinner or as a first course on a summer menu. It also holds up well in transport and is ideal to take on a picnic with friends or to the beach.

Ingredients (4 people):

For the salad:

4 small or 2 medium zucchini1 tablespoon of oil2 tablespoons of mint2 tablespoons of parsley

For the tofu feta cheese:

400 g firm tofu1 teaspoon miso2 tablespoons extra virgin olive oil2 tablespoons nutritional yeast2 cloves of garlic2 tablespoons lemon juice1 teaspoon apple cider vinegar1 teaspoon salt1 teaspoon oregano

For the vinaigrette:

6 tablespoons olive oil 3 tablespoons apple cider vinegar 1 teaspoon mustard 1 teaspoon maple syrup black pepper salt

Preparation:

To make the tofu fetaopen the package, wrap the tofu in paper or a kitchen towel and dry well.. While it is drying, prepare the mash. He peels and minces the garlic. In a bowl, mix all the ingredients to marinate the tofu. Dice the tofu, add to the mash and mix well. If all of the tofu isn’t covered, add a couple tablespoons of water or a little more oil. Ideally, let the tofu marinate for at least 1 hour or up to a day for the most intense flavor.to make the salad, Wash the zucchini well and cut in half lengthwise and then into slices. Remove the stem from the fresh herbs and chop them.In a skillet or griddle Heat a little oil and cook the zucchini on both sides until lightly browned, about 2 minutes per side.Prepare the vinaigrette mixing all the ingredients. Taste the taste. Put the zucchini in a bowl, add the vinaigrette and herbs and mix carefully. Garnish with the tofu feta and serve. Photo: Stockfood

3. Quick zucchini and chickpea curry

Preparation: 10 minutes – Cooking: 15 minutes

if you need one healthy comforting dinnertry making this quick zucchini and chickpea curry.

You can serve it as is, with some pita bread for dipping, with cauliflower rice or a base of kale or baked sweet potatoes, or even with a cooked cereal like brown rice or quinoa for a heartier dinner.

Ingredients (4 people):

1 zucchini 400 g of cooked chickpeas (can be canned) 400 ml of tinned coconut milk 1 onion 2 cloves of garlic 1 cm of fresh ginger 2 tablespoons of coconut oil 2 tablespoons of red curry paste 1 tablespoon of soy sauce 1 tablespoon of lemon juice fresh coriander at your service

Preparation:

peel and chop onion, garlic and ginger. Dice the zucchini.In a pot Heat the oil and fry the onion, garlic and ginger for about 7 minutes. Add the zucchini, a little salt and give it a couple of turns in the pan. Add the chickpeas, curry paste, salt, coconut milk, soy sauce and lemon juice and cook over low heat for about 15 minutes.Taste the taste and serve with fresh cilantro. Photo: Stockfood

4. Zucchini noodles with peanut sauce

Preparation: 5 minutes – Cooking: 5 minutes

A zucchini dinner quick, easy and full of vegetables and vegetable protein. It is also ideal if we want to prepare a healthy dinner for just one person. The recipe is very versatile and, apart from the zucchini noodles, we can add another vegetable such as red peppers, carrots or mushrooms, or even mix the zucchini noodles with other vegetable noodles, as in the photo.

If we want to add more protein, we can incorporate cubes of tofu or tempeh. We can also use creams from other nuts such as cashew, almond or sunflower seeds.

Ingredients:

half a large zucchini or a small zucchini1 teaspoon of oil1 garlic clovesalt

For the peanut sauce:

2 tablespoons peanut butter 1/2 teaspoon maple syrup or a dash of stevia 1/2 tablespoon lemon juice 1/2 tablespoon rice vinegar (or more lemon juice) 1 tablespoon soy sauce 1/2 inch grated fresh ginger a dash of chili pepper 1 teaspoon oil toasted sesame seeds2-4 tablespoons of water as needed

Toppings:

1 handful roasted peanuts chili flakes lemon wedges 1 handful fresh cilantro or the green part of a spring onion

Preparation:

Wash the zucchini, cut the ends and make noodles with the help of a spiralizer or a peeler of patatos. She peels and minces the garlic. Peel and grate the ginger for the sauce.In a frying pan heat the oil, add the garlic, cook for a couple of seconds. Add the zucchini noodles, a pinch of salt and cook for about 3 minutes, until the zucchini is tender.To prepare the peanut sauceMeanwhile, combine all ingredients in a bowl and whisk. Add water as needed until you get a creamy sauce. Taste the flavor and add more soy sauce or lemon juice, spicy or sweet according to your tastes.Add the sauce to the pan along with the zucchini noodles and cook for 1 minute mixing everything.Serve in a bowl sprinkled with roasted peanuts, a little chili, fresh coriander or lime wedges. Photo: Stockfood

5. Zucchini, Oatmeal, and Bean Burgers

Preparation: 20 minutes – Cooking: 20 minutes

What if the kids don’t like zucchini? Well, try these burgers. It is a quick dinner and, if we have any left over, it is ideal to take on an excursion the next day.

Ingredients:

400 g cooked white beans 60 g fine rolled oats 1 small zucchini 1 onion 2 garlic cloves 1 tablespoon oil 1 bunch of parsley 1 teaspoon salt 1 teaspoon dried herbes de Provence ½ teaspoon cumin black pepper 4 sun-dried tomatoes in oil or rehydrated 2 tablespoons nutritional yeast

Preparation:

peel and chop onion and garlic. Chop the fresh parsley and cut the dried tomatoes into small pieces.In a frying pan Heat the oil and fry the onion and garlic for about 7 minutes. Meanwhile, wash the zucchini, cut the ends and grate it on a grater. Wrap in a kitchen towel and squeeze out as much water as possible. Add the zucchini to the onion sauce, add a little salt, fine herbs, cumin, black pepper and cook for about 5 minutes.Drain the beans well and pour into a bowl. Mash with the help of a fork. Add the oat flakes, the vegetable sauce, the parsley, the sun-dried tomatoes and the nutritional yeast and salt and pepper well.Mix well and let rest for about 10 minutes. so that the oats absorb moisture. If necessary, add a couple more tablespoons of rolled oats.Shape 8 burgers and grill on both sides with a little oil or about 20 minutes in the oven at 200 degrees, turning halfway.

Serve them with a sauce such as guacamole, cashew mayonnaise, garlic yogurt sauce or tahini or lemon.