Thought you’ve seen it all when it comes to turning produce into “steaks”? Slabs of cauliflower, meaty lion’s mane mushrooms, slices of crunchy, leafy cabbage … need we go on? Looks like we do, because there’s yet another versatile member of the plant kingdom that not only takes the place of lasagna sheets for a low-carb, Italian-inspired classic, but which can also be transformed into a flavorful swap for animal-based steak: zucchini. Owing to its relatively mild and subtly sweet profile, zucchini is perfectly suited to absorb the flavors from the spices and seasonings it is coated with. This makes it a versatile candidate for diverse, steak-like dishes that center whole foods and plant-based ingredients as the star of the plate.
Slice the zucchini lengthwise and score the inner flesh with shallow cuts to help the heat penetrate through the entire vegetable, ensuring even cooking. Scoring also allows the flavors from the marinade to infuse deeper into the zucchini slices so that every bite delivers a punch. A sprinkle of salt helps draw out excess moisture, which is crucial for optimal texture. Make sure to dry the slices before you brush on the seasoned marinade. You can then bake the steaks in the oven, air fry them, or sear them in a pan (start with the scored flesh side down when doing the latter). Keep in mind that the temperature and cook time may vary depending on your individual oven or air fryer. Garnish and serve up a mouthwatering, meat-free yet flavorsome veggie steak.
Bulk up your creation with plant-based protein
From topping off with a drizzle of herbaceous chimichurri sauce to marinating in a zesty mixture where liquid smoke can work its magic, there are plentiful ways to recreate the flavors of your go-to steak dish featuring zucchini instead. But here comes the question that every plant-based eater dreads dealing with — where is the protein? And that is definitely warranted, as a slice of zucchini does not deliver as much protein as an equivalent weight of conventional steak. That doesn’t mean you can’t get enough protein without consuming animal products though. Let’s delve into some simple and delicious ways to amp up the protein content of your zucchini steaks for a balanced, delicious, and nutritious meal.
For starters, you can take advantage of the neutral, protein-packed potential of tofu and blend it into a rich, creamy sauce to layer the zucchini steaks over. Get creative with flavor infusions, like blending harissa for a smoky kick, and garam masala or curry powder for an Indian-inspired twist. Pair the zucchini steaks with a Southwestern-style black bean hummus, a side of fajita vegetables, and fresh tortillas for a taste of Mexico, or with a high-protein chickpea pasta salad for a nutritionally balanced plate. A minimal-effort hack to boost the protein content in any dish is to reach for edamame — a frozen veggie vegans should always have in the freezer. Unlike most other plant proteins, edamame is a source of whole protein, meaning that you can get all the essential amino acids from this simple, green soybean. With the abundance that the plant kingdom has to offer, there is no shortage of substantial sources of animal-free protein to enhance your serving of zucchini steaks.
