High-Protein Stuffed Vegetables with Soy Flour and a Surprise Filling
- Mar 2
- 2 min read
I love this. It’s honestly a delicacy. High in protein, low in carbs and fat. Enjoy.
Ingredients
5 tablespoons soy flour1 tablespoon lentil flour2 garlic clovesA handful of spinachA handful of parsleyA handful of sun-dried or semi-dried tomatoes1 pack mushrooms or about 250 g6 baby peppers1 zucchiniTurmeric, salt, black pepperWater or soy milk
Instructions
Using a melon baller, or carefully with a knife if you don’t have one, hollow out the mushrooms to create small bowls.
Cut the zucchini in half, then cut each half lengthwise to create boats. Gently hollow out the zucchini as well. Set aside the flesh from the mushrooms and zucchini.
Empty the baby peppers too.
Place the greens, garlic, tomatoes, and the reserved mushroom and zucchini flesh into a blender. Add about one-third cup of liquid and blend. We don’t want the mixture too runny. If needed, add a bit more water or soy milk gradually. It won’t be an issue because we’re about to add the flours, which will absorb excess liquid.
Once you have a smooth paste, add the flours and spices and blend again until fully combined.
Preheat the oven to 150–180°C, depending on your oven strength. Line a baking tray with parchment paper and place the hollowed vegetables on it.
Take the blender jug, trust me, minimal mess, and fill the vegetables with the mixture.
Bake for about 20–30 minutes, until lightly golden.
If you include oil in your plan, you can lightly brush the vegetables before filling them. Alternatively, you can dip the vegetables into the mixture before stuffing, which can replace the need for oil.
As you can see in the video, I also made mushroom and zucchini rings. You can create all kinds of interesting combinations. Use whatever you like.
Nutritional values will depend on the specific ingredients you choose. I calculate mine using Cronometer. The flours I used provide approximately 34.5 g protein, 15.9 g carbs, and 1 g fat.
You can also find a full review on my blog about the types of flours I use.
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