Zucchini

Zucchini, also known as courgette, is a summer squash that is harvested when immature. It is available year-round but is at its peak from June to August. Zucchini is versatile and can be used in a variety of dishes, from stir-fries to breads and desserts. It is a staple in Italian cuisine, often used in pasta dishes, and is also popular in Mediterranean and American cuisines.

Zucchini Synonyms

Courgette
Summer Squash

Zucchini Substitutes

Different Forms/Types of Zucchini

Canned

Zucchini preserved in a can, typically sliced or diced, providing long-term storage and ease of use.

Frozen

Zucchini that has been blanched and frozen, convenient for a quick addition to soups, stews, or stir-fries.

Grated

Zucchini grated into small pieces, commonly used for baking or making zucchini noodles.

Pureed

Zucchini blended into a smooth paste, used to infuse a mild zucchini flavor into various recipes.

Sliced

Zucchini sliced into rounds or lengthwise, ready for immediate use in cooking or further processing.

Fresh Zucchini

Whole, unprocessed zucchini, ideal for grilling, roasting, or using in salads.

How to Choose Zucchini

When purchasing fresh zucchini, look for ones that are firm, have glossy skin, and are heavy for their size. Avoid zucchini that are soft, wrinkled, or have blemishes, as these are signs of age and may have a less potent flavor. For frozen or canned zucchini, check for any signs of freezer burn, discoloration, spoilage, or off odors. It's also important to check the expiration date and ensure the product is stored in a cool, dark place.

Cooking/Prep Tips for Zucchini

Zucchini, also known as courgette, is a versatile vegetable that can be prepared in a variety of ways. It's important to note that zucchini has a high water content, so it can become mushy if overcooked. To avoid this, cook zucchini quickly over high heat or slowly over low heat. Also, zucchini skin is edible and contains a lot of nutrients, so there's no need to peel it. However, larger zucchinis can have tougher skin and seeds, so you might want to remove them before cooking. When grilling or roasting zucchini, cut it into thick slices or large chunks to prevent it from becoming too soft.

Shelf Life of Zucchini

Fresh zucchini should be stored in the refrigerator's crisper drawer, where it can last for about 1-2 weeks. Avoid washing zucchini until you're ready to use it, as moisture can promote mold growth. Sliced or grated zucchini should be stored in a sealed container in the refrigerator and used within a few days. Frozen zucchini should be kept in the freezer and used within 8-10 months for best quality. Canned zucchini should be stored in a cool, dark place and used within a year. Once opened, canned zucchini should be refrigerated and used within a few days.

Recommended Brands for Zucchini

fresh zucchini: Local farmers markets or organic sections in grocery stores

canned zucchini: Del Monte

frozen zucchini: Birds Eye

Cooking Techniques for Zucchini

Grilling: Grilling zucchini gives it a smoky flavor and charred exterior while keeping the inside tender. Cut the zucchini into thick slices or halves, brush with oil, season, and grill over medium-high heat for about 3-4 minutes per side.

Roasting: Roasting zucchini caramelizes its natural sugars, enhancing its flavor. Cut the zucchini into chunks or slices, toss with oil and seasonings, and roast at 400°F (200°C) for 20-30 minutes, until golden and tender.

Sautéing: Sautéing zucchini quickly over high heat helps to sear the outside while keeping the inside crisp-tender. Cut the zucchini into thin slices or small cubes, heat oil in a pan, and sauté for about 5-7 minutes, until lightly browned.

Popular Zucchini Recipes

Zucchini Bread
Stuffed Zucchini Boats
Zucchini Noodles (Zoodles)

Zucchini Nutritional Information (100g)

fat: 0.32 g
fiber: 1 g
sugar: 2.5 g
protein: 1.21 g
calories: 17 kcal
carbohydrates: 3.11 g

Flavor Combinations

Zucchini pairs well with a variety of flavors and ingredients. It's often used in combination with other summer vegetables like tomatoes, bell peppers, and eggplant. Herbs like basil, oregano, and thyme complement zucchini's mild flavor, as do garlic and onions. Zucchini also works well with cheeses, especially mozzarella and Parmesan, and with lemon for a fresh, zesty note. In sweet dishes, zucchini pairs well with cinnamon, nutmeg, and vanilla.

Allergen Information

While zucchini allergies are rare, they can occur. Symptoms may include skin irritation, respiratory issues, or gastrointestinal distress. Those with a zucchini allergy should also avoid zucchini flowers.

Ingredient Comparisons

Recipes with Zucchini

Sauteed Zucchini with Olives and Parsley