Hero Veg: Zucchini

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While called zucchini (Italian for ‘small marrows’) in Australia, this vegetable is also known by its French name, courgette, and as baby marrow. It is closely related, but not identical, to the marrow, though its fruit may be called marrow when mature. Zucchini are descended from squashes first domesticated in Mesoamerica over 7,000 years ago, but the zucchini as we know it was bred in Milan in the late 19th century. Common zucchini can be any shade of green, but you’ll occasionally see golden zucchini which are a deep yellow or orange.

Originally popular in Mediterranean cuisine, zucchini were taken by European emigrants to Great Britain, Australia and America. Zucchini can be eaten raw in smoothies and salads, but are generally eaten cooked and are usually baked, fried or braised, often in a tomato sauce.  They are a good source of folate, potassium, provitamin A and vitamin C.

Zucchini cut into noodles or strips, either with a vegetable peeler or a spiralizer, are popular as a low-carb alternative to pasta. Raw zucchini noodles can be substituted for the cooked pasta in the dishes in the entry Quick Pasta from the Pantry.

Zucchini can be combined with other vegetables as seen in the entry Vegetable Medleys from the Pantry. They also feature in the Cooking in Bulk recipe, Ratatouille.

As they are small, sold loose and cook quickly, they are a convenient vegetable to pick up in the supermarket for a quick meal. They are also available frozen in some supermarkets.

 

Recipes:

Zucchini Salad

Sautéed Zucchini

Zucchini and Tomatoes

Zucchini, Potato and Capsicum Hotpot

Stuffed Zucchini

Zucchini Frittata

Zucchini Fritters

Curried Zucchini with Couscous

Creamy Garlic Zucchini with Couscous

Zucchini Risotto

Pasta with Zucchini and Tomatoes

Creamy Pasta with Zucchini

Zucchini and Vegetable Soup

 

Zucchini Salad

  • 1 small/medium zucchini
  • 1–2 tbsp. olive oil
  • 1–2 tsp. lemon juice
  • Garlic granules, pepper and basil
  • 1 tbsp. chopped nuts (optional)
  • 2–3 cherry tomatoes, quartered (optional)
  • Shredded Parmesan cheese
  1. Using a vegetable peeler, shave zucchini into long thin strips
  2. Whisk lemon juice, herbs and spices into olive oil
  3. Place zucchini in a bowl and toss with dressing
  4. Top with chopped nuts and/or cherry tomatoes
  5. Sprinkle with Parmesan cheese

Variation: stir 1–2 tsp. basil pesto into olive oil instead of herbs and spices

 

Sautéed Zucchini

  • 1 small/medium zucchini, halved and sliced or noodled
  • 5–6 cherry tomatoes, halved
  • 1 tbsp. chopped onion
  • 2 tbsp. diced bacon (optional)
  • Garlic, pepper and parsley
  • Olive or canola oil
  • Shredded Parmesan cheese (optional)

 

  1. In a small saucepan, sauté onion with garlic and pepper
  2. Add diced bacon and sauté (optional)
  3. Add zucchini and sauté until wilted
  4. Add tomatoes and sauté until they begin to wilt
  5. Stir in parsley
  6. Sprinkle with Parmesan cheese (optional)

Tip: to make zucchini noodles, cut in half and use a vegetable peeler to cut into noodles.

 

Zucchini and Tomatoes

  • 1 small/medium zucchini, halved and sliced
  • ½ cup diced tomatoes
  • 1 tbsp. chopped onion
  • Garlic, pepper, chilli or paprika and basil
  • 1 tbsp. shredded Parmesan and/or ¼ cup shredded mozzarella cheese
  • Olive or canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add diced tomatoes with basil and simmer for 3 minutes
  3. Add zucchini and simmer until tender
  4. Stir in shredded cheese

Serving suggestion: serve on a thick slice of wholegrain bread

 

Zucchini, Potato and Capsicum Hotpot

  • 1 medium zucchini, halved and sliced
  • 1 small potato, peeled and sliced
  • ¼ cup red capsicum, sliced
  • 2 tbsp. diced bacon (optional)
  • 1 tsp. chicken stock powder
  • Garlic granules, dried onion, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Olive or canola oil

 

  1. In a small saucepan, bring 1 cup water to the boil with chicken stock powder
  2. Add potato and boil for 10 minutes
  3. Drain and set aside, retaining the stock
  4. Sauté diced bacon (optional)
  5. Add capsicum and sauté
  6. Add zucchini and sauté
  7. Add potato and sauté
  8. Add ¼ cup retained stock with spices and simmer until potato is tender
  9. Stir in a sprinkle of Parmesan cheese (optional)

 

Stuffed Zucchini

  • 1 medium/large zucchini
  • 1/3 cup diced tomatoes
  • 1 tbsp. chopped onion
  • 1 tbsp. (plus) shredded Parmesan cheese
  • ¼ cup shredded mozzarella (optional)
  • 1 tbsp. diced bacon
  • Garlic, paprika, pepper and basil
  • Olive or canola oil
  • Oil spray

 

  1. Halve zucchini lengthwise
  2. Scoop out the soft, pulpy core, retain and chop
  3. In a small saucepan, sauté onion with spices
  4. Add diced tomatoes with basil and sauté
  5. Add chopped zucchini and simmer until zucchini is soft and translucent
  6. Stir in Parmesan cheese and bacon
  7. Line an oven tray with baking paper and spray with oil
  8. Place zucchini on oven tray and fill cavities with tomato mixture
  9. Top with shredded mozzarella and/or more Parmesan cheese
  10. Bake in a pre-heated hot (200°C) toaster oven for 40 minutes

 

Zucchini Frittata

  • 1 small zucchini, halved and sliced
  • 1 medium potato, peeled and sliced
  • 1 tbsp. chopped onion
  • 1 egg
  • 1 tbsp. low-fat milk
  • 1 tbsp. (plus) shredded Parmesan cheese
  • Shredded mozzarella (optional)
  • Garlic granules, parsley and oregano
  • Olive or canola oil

 

  1. Steam or boil potato until just tender and drain
  2. Place onion in a small pie dish with oil and garlic granules
  3. Microwave on high for 60 seconds
  4. Toss potato and zucchini in oil in pie dish
  5. Stir in garlic granules and herbs
  6. Beat egg with milk and Parmesan cheese
  7. Pour egg mixture over vegetables
  8. Top with shredded mozzarella or a sprinkle of Parmesan
  9. Bake in a pre-heated moderate (175°C) toaster oven for 30 minutes

 

Zucchini Fritters

  • 1 small/medium zucchini
  • ¼ cup carrot, grated (optional)
  • ¼ cup wholemeal flour
  • 1 tbsp. butter or margarine, melted
  • 1 tbsp. shredded Parmesan cheese
  • Garlic granules, dried onion, chives and pepper
  • Salt (optional)
  • Natural yoghurt or mayonnaise (optional)
  • Oil spray

 

  1. Grate zucchini and place in a strainer over a bowl
  2. Sprinkle with salt (optional) and leave for 20 minutes for the moisture to drain out
  3. Squeeze out remaining moisture and place zucchini in a mixing bowl with carrot (optional)
  4. Add flour, cheese and spices and stir to mix
  5. Add melted butter and mix thoroughly
  6. Form mixture into 4–5 fritters
  7. Line an oven tray with baking paper and spray with oil
  8. Bake fritters in a pre-heated hot (200°C) toaster oven for 30 minutes turning once
  9. Serve with a dollop of yoghurt or mayonnaise (optional)

 

Curried Zucchini with Couscous

  • 1 small/medium zucchini, halved and sliced
  • 2 tbsp. chopped onion
  • Garlic, mild curry powder, coriander and paprika
  • 2 tsp. tomato paste
  • ¼ cup instant couscous
  • ½ tsp. chicken stock powder
  • Canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Stir in tomato paste and heat through
  3. Add sliced zucchini and sauté to heat through
  4. Add ¼ cup boiling water and simmer for 15–20 minutes until zucchini is cooked and the water is reduced
  5. Place couscous in a bowl and sprinkle with stock powder
  6. Pour on ¼ cup boiling water, let stand until the water is absorbed and stir
  7. Spoon zucchini onto couscous

 

Creamy Garlic Zucchini with Couscous

  • 1 small/medium zucchini, halved and sliced
  • ¼ cup instant couscous
  • Crushed garlic and pepper
  • Parsley and oregano
  • ½ cup low fat milk
  • 1 tsp. chicken stock powder
  • 1 tsp. cornflour
  • 1 tbsp. shredded Parmesan cheese
  • 1 tsp. lemon juice
  • Olive or canola oil
  • Butter or margarine

 

  1. In a small saucepan, sauté zucchini in olive oil until wilted
  2. Meanwhile, place couscous in a wide bowl, pour on ¼ cup boiling water, let stand until water is absorbed and stir
  3. Place cooked zucchini on couscous, cover and keep warm
  4. Dissolve cornflour and stock powder in cold milk
  5. Melt some butter in the same saucepan and sauté a generous amount of garlic with pepper
  6. Pour milk mixture into saucepan and add parsley, oregano and Parmesan cheese
  7. Gently bring to the boil, simmer and stir until sauce thickens
  8. Stir in lemon juice
  9. Pour sauce over zucchini and couscous

 

Zucchini Risotto

  • 1 small zucchini, grated
  • ¼ cup rice
  • 2 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • 1 tbsp. lemon juice
  • Garlic, pepper, parsley and oregano
  • 1 tbsp. shredded Parmesan cheese
  • Olive or canola oil

 

  1. In a small saucepan, sauté chopped onion with garlic and pepper
  2. Add rice and stir until translucent
  3. Add ¾ cup boiling water with lemon juice, stock powder, parsley and oregano
  4. Bring to the boil and stir in grated zucchini
  5. Simmer covered for 15–20 minutes, stirring occasionally
  6. Add Parmesan cheese and stir until melted
Variation: place a portion of frozen spinach on rice after Step 4 and stir into rice when thawed

 

Pasta with Zucchini and Tomatoes

  • ½ cup pasta
  • 1 small zucchini, halved and sliced
  • 4–5 cherry tomatoes, halved
  • 2 tsp. tomato paste
  • Garlic, chilli (optional), pepper and basil
  • Shredded Parmesan cheese
  • Olive or canola oil

 

  1. Boil pasta until al dente, drain, retaining some of the water, and set aside
  2. In a small saucepan, sauté onion with garlic, pepper and chilli (optional)
  3. Add zucchini and sauté
  4. Stir in tomato paste and sauté
  5. Add tomatoes with basil and sauté until wilted
  6. Stir in pasta with ¼ cup pasta water and simmer for a few minutes to combine
  7. Sprinkle with Parmesan cheese

 

Creamy Pasta with Zucchini

  • ½ cup pasta
  • 1 small/medium zucchini
  • 1 tbsp. diced bacon (optional)
  • ½ tsp. chicken stock powder
  • 1 tsp. lemon juice
  • Garlic granules, pepper, chives and parsley
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. natural yoghurt
  • Olive or canola oil

 

  1. Boil pasta until al dente, drain, retaining some of the water, and set aside
  2. Halve and finely slice zucchini
  3. In a small saucepan, sauté bacon until heated through (optional)
  4. Add zucchini with garlic granules and pepper and sauté until just tender
  5. Add ¼ cup pasta water with stock powder, lemon juice, chives and parsley
  6. Bring to the boil, add pasta and stir to heat through
  7. Add Parmesan cheese and stir until melted
  8. Remove from heat and stir in yoghurt

Variations:

  • substitute 1–2 chopped mushrooms for the bacon
  • stir in a thawed portion frozen spinach, or ½ cup chopped spinach leaves, at Step 6

 

Zucchini and Vegetable Soup

  • 1 small zucchini, cubed
  • 1 small potato, cubed
  • ¼ cup carrot or celery, thinly sliced
  • 1 tbsp. chopped onion
  • 1 cup chicken or vegetable stock
  • 2 tsp. tomato paste
  • Garlic, pepper, parsley and basil
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. In a small saucepan, sauté onion with garlic and pepper
  2. Add potato and sauté to heat through
  3. Add stock with tomato paste, basil and parsley, bring to the boil and simmer for 5 minutes
  4. Add zucchini and carrot or celery and simmer for a further 15–20 minutes or until potato is tender
  5. Sprinkle with Parmesan cheese (optional)

Variations:

  • substitute ¼ cup frozen peas for the potato
  • add 1 tbsp. red lentils at Step 4
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