Zucchini Tofu Skillet

Ingredients

• 4 mediumzucchinis
• 240 ml (1 cup)hummus
• 15 ml (1 tablespoon), freshly squeezedlemon juice
• 30 ml (2 tablespoons)extra virgin olive oil
• 2.5 ml (1/2 teaspoon)smoked paprika
• 30 ml (2 tablespoons), choppedfresh parsley
• 1.25 ml (1/4 teaspoon)sea salt
• 1.25 ml (1/4 teaspoon), freshly groundblack pepper
• as desiredoptional toppings: toasted pine nuts, crumbled feta cheese, chopped Kalamata olives or za’atar

Instructions

1. 1

   Prepare the zucchini

   Wash and dry the zucchini, trim both ends, then cut into thick rounds about 2.5–3.8 cm (1–1.5 inches) high.

2. 2

   Hollow the rounds

   Use a small spoon or melon baller to scoop out the centre of each round, leaving a base and walls about 0.6 cm (1/4 inch) thick. Do not scoop through the bottom.

3. 3

   Season the zucchini

   Arrange the rounds on a platter or baking sheet and season their hollows with sea salt and black pepper. Leave them for 10–15 minutes, then gently pat the inside dry with kitchen paper.

4. 4

   Mix the filling

   Stir the hummus and freshly squeezed lemon juice together in a medium bowl until smooth and evenly combined.

5. 5

   Fill the rounds

   Spoon the hummus into each zucchini cup, or transfer it to a piping bag or a zip-top bag with one corner snipped off and pipe it in. Let the filling mound slightly above the rim.

6. 6

   Add the garnish

   Drizzle the olive oil over the hummus, then sprinkle with smoked paprika and chopped parsley. Add any optional toppings now.

7. 7

   Chill and serve

   Serve straight away, or refrigerate the platter for 15–20 minutes first so the cups are cool and crisp.

What are zucchini hummus cups?

These are small, uncooked zucchini rounds hollowed into cups and filled with hummus. They are a fresh, modern appetiser format rather than a cooked skillet dish, despite the supplied title mentioning tofu.

The recipe pairs crisp zucchini with the creamy chickpea-based dip, while lemon, paprika and parsley bring brightness, warmth and freshness. The contrast between the cool vegetable and smooth filling is what makes the simple combination work.

Nutrition and macros by portion

The nutrition label shows one serving as written: 180 calories, 0g protein, 0g carbs, 0g fat.

The zucchini contributes most of the carbohydrate, while the hummus and olive oil provide much of the fat; hummus also contributes some protein. Pair a serving with a protein-rich main or a more substantial salad for a fuller plate.

Choosing and cutting the zucchini

Firm zucchini: Choose medium ones that feel solid and have smooth, unblemished skin. Their size helps make sturdy rounds that can hold a generous spoonful of filling.

Even rounds: Cut the zucchini into pieces about 2.5–3.8 cm (1–1.5 inches) tall. Keeping them a similar height helps the cups sit steadily on the platter.

Making sturdy cups

Leave a base: Scoop out the centre carefully, keeping the spoon away from the bottom. A base and walls about 0.6 cm (1/4 inch) thick help each round retain its shape.

Pat them dry: Salting the hollows and letting them stand for 10–15 minutes draws out moisture. Blotting that moisture away helps keep the finished cups crisp rather than watery.

Getting the filling right

Lemon and hummus: Stirring in lemon juice loosens the hummus slightly, making it easier to spoon or pipe. Taste your hummus before adding anything else, as its seasoning can vary.

Neat filling: A piping bag gives each cup an even, tidy mound, but a small spoon works just as well. Avoid pressing hard on the zucchini while filling it.

Finishing with herbs and spice

Smoky paprika: A little paprika adds colour and a warm, smoky note against the mild zucchini and hummus. Sprinkle it over the filled cups just before serving.

Fresh parsley: Chopped parsley adds a clean herbal finish. The olive oil provides a glossy final drizzle; add it with a light hand so it does not pool in the cups.

Chilling and serving

Short chill: The cups can be served immediately, or chilled for 15–20 minutes. This gives the flavours a little time to come together while keeping the zucchini cool.

Serving ideas: Offer them as an appetiser or alongside a grain salad, soup or other mezze-style dishes. Pine nuts, feta, Kalamata olives or za’atar can be added according to preference.

Recipe notes & tips

• Dry the zucchini well after washing so the rounds are easier to handle.
• Use a melon baller or small spoon to remove the centres without piercing the bases.
• Pat the salted hollows dry before adding the filling.
• Taste the hummus before mixing in the lemon juice, especially if it is already strongly seasoned.
• Pipe the filling for an even finish, or use a small spoon if appearance is less important.
• Add optional toppings just before serving to keep crunchy elements crisp.

Variations

• Roasted garlic: Use roasted garlic hummus for a deeper, mellow flavour.
• Pine nut finish: Scatter toasted pine nuts over the filled cups for crunch.
• Feta topping: Crumble feta on top for a salty, tangy contrast.
• Olive garnish: Add chopped Kalamata olives for a briny note.
• Za’atar sprinkle: Replace or accompany the paprika with za’atar for an herby, sesame-rich finish.

Common mistakes to avoid

• Scooping through the base: Leave a solid bottom so the hummus stays in the cup.
• Making the walls too thin: Keep about 0.6 cm (1/4 inch) around the hollow so the rounds remain sturdy.
• Skipping the drying step: Pat away the moisture released during salting to help prevent soggy cups.
• Overfilling: Let the hummus mound slightly, but avoid adding so much that it spills when the cups are moved.
• Chilling for too long uncovered: Cover the platter in the refrigerator to keep the zucchini from drying out.

How to store

These cups are best served freshly assembled while the zucchini is crisp. If needed, cover and refrigerate for up to 1 day; they are not suitable for reheating.

Frequently asked questions