Zucchini

Zucchini, also known as courgette, is a versatile summer squash characterized by its mild, slightly sweet flavor and tender, watery texture. With its smooth, thin, typically dark green skin and pale flesh, zucchini offers a subtle vegetal taste that makes it perfect for a wide array of culinary applications. When buying zucchini look for firm, bruise-free squash that are heavy for their size, ensuring optimal freshness and flavor. Whether grilled, sautéed, baked, or even eaten raw, zucchini is a nutritious and delicious addition to any healthy diet.

Common Uses

  • Use zucchini to prepare flavorful zucchini bread. Finely shred the zucchini and incorporate it into a batter with flour, eggs, sugar, and spices like cinnamon and nutmeg for a moist, subtly sweet loaf perfect for breakfast or dessert.
  • Grill zucchini slices brushed with olive oil, herbs, and spices for a simple yet satisfying side dish. Grilling brings out the zucchini's natural sweetness and adds a smoky char, enhancing its overall flavor.
  • Create a light and refreshing zucchini noodle (zoodle) pasta alternative. Spiralize raw zucchini into noodles and toss with pesto, marinara sauce, or a creamy garlic sauce for a healthy and low-carb meal option.
  • Add diced zucchini to stir-fries with other vegetables like bell peppers, onions, and carrots. Zucchini absorbs the flavors of the other ingredients and provides a delicate, slightly sweet counterpoint to the savory notes.
  • Incorporate grated zucchini into frittatas and omelets for added moisture and nutritional value. The zucchini blends seamlessly with the eggs and other fillings, creating a hearty and flavorful breakfast or brunch dish.
  • Utilize zucchini in ratatouille, a classic French vegetable stew. Combined with tomatoes, eggplant, bell peppers, and herbs, zucchini contributes to the stew's overall texture and subtle sweetness.

Nutrition (per serving)

Calories

19.4kcal (0.97%)

Protein

1.4g (2.72%)

Carbs

3.5g (1.28%)

Sugars

2.5g (5%)

Healthy Fat

0.2g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in antioxidants that help protect against cell damage and inflammation.
  • Good source of vitamin C, supporting immune function and skin health.
  • Low in calories and carbohydrates, making it a great choice for weight management.
  • High in fiber, promoting healthy digestion and preventing constipation.
  • Contains potassium, which may help regulate blood pressure.
  • Hydrating due to its high water content.

Storage Tips

Zucchini is best stored in the refrigerator. Place unwashed zucchini in a perforated plastic bag or a reusable produce bag in the crisper drawer. This helps to maintain humidity and prevent it from drying out. Zucchini is best used within 5-7 days for optimal flavor and texture. Avoid storing zucchini near ethylene-producing fruits like apples or bananas, as this can accelerate ripening and spoilage. If you have an abundance of zucchini, it can also be frozen for later use; blanch slices or shredded zucchini before freezing to preserve quality.

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