
Courgette
Courgette, also known as zucchini, is a versatile summer squash characterized by its smooth, thin skin, typically dark green but also available in yellow or pale green varieties. Its mild, slightly sweet flavor and tender, almost creamy texture make it a popular addition to numerous dishes. The flesh is pale white to greenish-white with small, edible seeds. Discover the culinary possibilities of this nutritious and readily available vegetable, perfect for both raw and cooked preparations. Enjoy the delicate taste and soft texture of fresh courgette in your favorite recipes.
Common Uses
- Courgette is excellent grilled or roasted, offering a slightly smoky and caramelized flavor. Its tender flesh cooks quickly, making it an ideal side dish or addition to vegetable skewers.
- Thinly sliced or spiralized courgette can be used as a low-carb alternative to pasta. Sauté with garlic, olive oil, and your favorite sauce for a healthy and satisfying meal.
- Courgette is a popular ingredient in baked goods like breads, muffins, and cakes. Its moisture content adds a tender crumb and subtle sweetness to these treats.
- Grated courgette can be incorporated into fritters or pancakes, adding moisture and subtle flavor. Combine it with other vegetables and seasonings for a savory dish.
- Stuffed courgette boats are a delicious and visually appealing dish. Hollow out the courgette and fill with a mixture of rice, meat, vegetables, and herbs, then bake until tender.
- Courgette can be added raw to salads for a refreshing crunch and mild flavor. Thinly slice or dice it and toss with other vegetables, herbs, and a light vinaigrette.
Nutrition (per serving)
Nutrition (per serving)
Calories
17.0kcal (0.85%)
Protein
1.2g (2.48%)
Carbs
3.1g (1.13%)
Sugars
2.5g (5%)
Healthy Fat
0.2g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
17.0kcal (0.85%)
Protein
1.2g (2.48%)
Carbs
3.1g (1.13%)
Sugars
2.5g (5%)
Healthy Fat
0.2g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamin C, supporting immune function and skin health.
- Good source of antioxidants, which help protect against cell damage.
- Contains dietary fiber, promoting healthy digestion and bowel regularity.
- Low in calories and carbohydrates, making it a great choice for weight management.
- Provides potassium, which is essential for maintaining healthy blood pressure.
- Hydrating due to its high water content, contributing to overall well-being.
Substitutes
Storage Tips
Courgettes are best stored in the refrigerator's crisper drawer. Place them in a plastic bag with a slightly open end to allow for some air circulation, which helps prevent moisture buildup and spoilage. They typically last for about 1 to 2 weeks when stored properly. Avoid washing them before storage, as excess moisture can accelerate decay. For longer storage, courgettes can be blanched and frozen.
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