Zucchini Boats with Black Bean and Corn Salad

Black Bean & Corn Salad Zucchini Boats

This bright, satisfying Black Bean and Corn Salad stuffed into zucchini boats is a fresh, wholesome way to enjoy a favorite summer salad. We adapted our popular black bean, kiwi and corn salad into a simple handheld presentation that’s perfect for light lunches, Meatless Monday, potlucks, or a colorful appetizer. The combination of sweet corn, tender black beans, juicy tomatoes and a hint of kiwi creates a balance of sweet, savory and crunchy textures. Serve chilled for the best flavor and a refreshing finish.

One zucchini boat is very low in calories and provides fiber and plant-based protein. Make a full batch to serve family or guests, or prepare several boats in advance for easy grab-and-go meals.

Black Bean & Corn Salad Zucchini Boats
Prep time: 15 minutes
Yields: 4 servings

Ingredients

Dressing:

• 4 Tbsp plain nonfat yogurt
• 10 finely chopped, shelled, raw pistachios
• 1/2 tsp olive oil
• 3 tsp red wine vinegar
• Sea salt and freshly ground black pepper to taste

Salad:

• 1 (16 ounce) bag frozen corn, mostly defrosted
• 1 (15.5 ounce) can black beans, rinsed and chilled
• 1 kiwi, peeled and diced
• 2–3 Roma tomatoes, diced
• 3 medium zucchini (for boats)

Directions

Make the dressing
1. In a small bowl combine the plain yogurt, chopped pistachios, olive oil and red wine vinegar. Season with sea salt and freshly ground black pepper to taste. Stir until well blended and set aside.

Prepare the salad
1. If your frozen corn is still fully frozen, thaw briefly according to package instructions or leave it in the refrigerator until mostly thawed. The corn should remain very chilled rather than warm.
2. In a mixing bowl, toss the chilled corn with the rinsed black beans, diced kiwi and diced Roma tomatoes. Add the dressing and gently fold until everything is evenly coated. Adjust seasoning if needed. Serve chilled for the best flavor.

Assemble the zucchini boats
1. Cut each zucchini in half lengthwise. Using a small knife or spoon, scoop out the center to create a cavity about 1/4 inch thick along the edges, leaving a sturdy shell.
2. Fill each zucchini half with approximately one-quarter of the salad mixture. Arrange on a platter and serve immediately. These boats make an attractive, low-calorie presentation and are easy to eat with a fork or by hand.

Nutritional information (per serving, 1/4 of full recipe): 232 calories; 47 g carbohydrate; 12 g protein; 2 g fat; 11 g fiber; 393 mg sodium.

Zucchini boat nutrition (per boat with 1/4 cup filling): 39 calories; 8 g carbohydrate; 2 g protein; 0 g fat; 2 g fiber; 66 mg sodium.

Tips and variations

• For a creamier dressing, swap part of the yogurt for plain Greek yogurt to increase protein and thickness.
• Add chopped cilantro, green onion or a squeeze of lime for additional brightness without many extra calories.
• Make the salad in advance and store the dressing separately. Combine shortly before serving to keep the zucchini crisp.
• For a warmed version, gently heat the corn and beans, toss with the dressing, and spoon warm filling into blanched zucchini shells.

Storage
Store the prepared salad in an airtight container in the refrigerator for up to 2–3 days. If assembling boats ahead of time, fill them shortly before serving to avoid soggy zucchini shells.