These vegan cucumber boats are nice and refreshing. A hollowed-out cucumber stuffed with chickpea salad is the star of this recipe. Mashed chickpeas are similar to tuna but because mashed chickpeas are the main ingredient instead or tuna, it makes it vegan.
Like all perfect summer recipes, this one requires no oven, stove, or anything heat-producing to make.
If you saw my TV segment on abc15 I showed cucumber boats, pistachio sauce, and POM Wonderful Mocktail. These might have caught your eye. I’m Rhyan, a vegan registered dietitian here to show you how to eat more plant-based foods easily and these cucumber boats do just that.
How to eat more vegetables
One common issue in the United States is that people aren’t eating enough vegetables. On average, just 9 percent of adults met the intake recommendations for vegetables (1).
Not eating enough vegetables daily can increase the risk of chronic diseases like diabetes, heart disease, and other chronic conditions. Lacking vegetables means you likely aren’t getting enough micronutrients or antioxidants in your diet to keep you healthy.
Why use cucumbers?
Cucumbers are an affordable and nutrient-dense option. These are easy to find in almost every grocery store and sometimes can be overlooked for eating. Cucumbers aren’t just for spa water but can have great use besides just being in slices.
Cucumbers are perfect for this recipe because their peel is fibrous and can hold up even after taking the inside parts out. Even with the chickpea mash inside the boats still hold up. Like a boat on a river, you don’t want it to crack or leak when under pressure.
Health benefits of cucumbers
Cucumbers are nutritious and low-calorie vegetables that offer a range of health benefits. Here are some of the key health benefits of cucumbers include:
- Hydration: Cucumbers are mostly water, making them an excellent choice for staying hydrated. Cucumbers can help you meet your daily fluid needs and hydrate your body.
- Nutrient-rich: Cucumbers are a good source of several vitamins and minerals, including vitamin C, vitamin K, potassium, and magnesium. These nutrients are important for overall health and can help support healthy immune function, bone health, and heart health.
- Digestive health: Cucumbers are high in fiber, which can help promote regular bowel movements and support healthy digestion.
- Skin health: Cucumbers contain minerals that can help strengthen connective tissue and promote healthy skin. They also have anti-inflammatory properties, which can help reduce skin irritation and promote a healthy complexion.
Overall, cucumbers are a healthy and versatile vegetable that can be enjoyed in various ways. They make a great addition to salads, sandwiches, and snacks, and can help support overall health and wellness.
What You Need for Cucumber Boats
These cucumber boats are easy peasy to make. The only thing you need is either a spoon or a melon baller. I personally have used a spoon because it’s easier to wash, and I can use the same spoon to scoop the chickpea mash with so few dishes to do!
- Melon baller (optional)
How To Carve A Cucumber Boat
Maybe the most fun part of this is you can design your boat! The best way to carve these is by first cutting the cucumber in half horizontally. After that, you will have 2 halves of a cucumber. Slice each of them vertically to create 4 even pieces of cucumber and you will have the start of your cucumber boat.
Once you’ve got the 4 pieces of cucumber, use your spoon to carve out the inside of the cucumber where the seeds are.
PS: Don’t throw away the insides. You carve out and use them in smoothies, infused water or even for snacking later.
Adding calorie density
This meal can be a little on the lighter side if you don’t add any toppings or extra mayo. Feel free to make this recipe your own by adding roasted nuts, pepitas, or even olives to increase the total number of calories to meet your needs if you’re eating this as a meal. It also works great as an appetizer or snack alone!
Crazy Delicious Vegan Cucumber Boats
These vegan cucumber boats are nice and refreshing. This recipe is hollowed-out cucumber stuffed with chickpea salad which is similar to tuna but uses mashed chickpeas instead. Chickpeas are high in fiber and protein making them a perfect snack to keep you feeling full for longer.
First, mash the chickpeas with a fork until all chickpeas are mashed. Once the chickpeas reach your desired consistency, add in the diced vegetables and seasonings. Set aside for now.
Slice the cucumbers horizontally in the middle and then slice those halves vertically to make your "boats."
Take a spoon or melon baller and scrape out the middle section where the seeds are leaving a space to add the chickpea mash. Don't grip it too tight or it will break while you're removing the middle.
Spoon the chickpea mash into the cucumber top with herbs if desired and enjoy with crackers or nuts.
Serving Size 2 cucumber boats
- Amount Per Serving
- Calories 159kcal
- % Daily Value *
- Total Fat 6.64g11%
- Saturated Fat 1g5%
- Sodium 143mg6%
- Total Carbohydrate 22g8%
- Dietary Fiber 7g29%
- Sugars 13g
- Protein 5g10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
- Lemon juice