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)
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
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.
Substitutes
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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