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Healthy and Tasty Zucchini Recipes

Updated on December 7, 2018
Dipanita Bhowmick profile image

Dipanita is a food enthusiast, a jewelry designer, and a freelance content writer.

Zucchini- The Super Food

Zucchini is a nutrient-dense food that should be included in your regular diet. It contains a high source of B-vitamins like riboflavin, B6, folate along with vitamins C and K. It has minerals like manganese and potassium. It also has anti-inflammatory and antioxidant phytonutrients.

Some of the reasons to eat more zucchini are discussed below:

Improves Digestion- Include zucchini in your diet to get relief from constipation along with other digestive issues.

Slows Down Aging- The phytonutrients present in zucchini help the body get rid of free radicals.

Controls Blood Sugar Levels- High carbohydrate and less fiber intake worsens the problems associated with blood sugar and diabetes. By including zucchini in your diet, you are increasing the fiber intake. As it make you remain full, you end up eating less carbohydrates, which results in controlled blood sugar and increase insulin sensitivity.

Improves Eye Health- Zucchini contains lutein and zeaxanthin, which improves eye health by warding off free radicals. Regular intake of zucchini can prevent the occurrence of cataracts, glaucoma and macular degeneration during old age.

Boosts Energy- Zucchini helps in producing energy in the body thereby reducing fatigue and improving moods.

Aids in Weight Loss- Zucchini contains high amount of fiber and water and low amount of calorie, which makes it a great option to include in your diet if you want to lose weight.

Improves Adrenal and Thyroid Functions- The compounds present in the peels of zucchinis affect positively on the adrenal and thyroid glands.

Try out the recipes given below to include zucchini in your lifestyle:

Marinated Zucchini Salad

Ingredients

  • Zucchini- 4 nos.
  • Olive oil- 3 tbsp.
  • Lemon juice- 2 tbsp.
  • Shallots- 2 nos., finely chopped
  • Parmesan shavings- 1 handful
  • Basil leaves- 1 handful, shredded
  • Pine nuts- 4 tbsp., toasted
  • Red chili- 1 no., finely chopped

Serves: 4
Prep Time: 10 minutes
Cooking Time/Resting Time: 10 minutes

This dish would be ready in 20 minutes.

Method

I. Use a potato peeler to cut the zucchinis into ribbons lengthwise.

II. Mix together lemon juice, olive oil, chopped red chili, and shallots to make the dressing.

III. Add the zucchini ribbons to the dressing mixture and toss. Leave it to rest for 10 minutes.

IV. Throw in basil and pine nuts. Toss.

V. Scatter Parmesan shavings on top.

Tip: Pick firm zucchinis that are heavy for their size and are around six inches long.

Spicy Zucchini Chutney

Ingredients

  • Onion- 2 nos., chopped
  • Tomato- 500 gms., chopped
  • Brown sugar- 250 gms.
  • Mixed spice (garam masala)- 2 tsp.
  • White wine vinegar- 300 ml.
  • Mustard seeds- 1 tbsp.
  • Ginger- 1 piece, peeled and grated
  • Garlic- 4 cloves, crushed
  • Apple- 2 nos., peeled and diced
  • Zucchini- 500 gms., diced

Serves: 4
Prep Time: 20 minutes
Cooking Time/Resting Time: 60 minutes

This dish would be ready in 80 minutes.

Method

I. Take a large pan. Put all the ingredients into it. Bring to a simmer slowly and keep stirring to stop the ingredients from sticking to the pan.

II. Keep on simmering uncover for about an hour until the mixture turns thick, dark and comes to a chutney-like consistency.

III. Sterilize a glass jar preferably. Pour the mixture into it. It can be kept for two to three weeks.

Tip: Prevent the zucchini from overcooking as that would result in a mush which can only be used to make soup.

Tomato, Gruyere and Zucchini Gratin

Ingredients

  • Garlic- 1 clove, sliced
  • Olive oil- 3 tbsp.
  • Basil leaves- 1 handful
  • Tomato- 4 nos., sliced
  • Zucchini- 2 nos., sliced
  • Gruyere cheese- 200 gms.
  • Salt- to taste
  • Pepper- to taste

Serves: 2
Prep Time: 10 minutes
Cooking Time/Resting Time: 30 minutes

This dish would be ready in 40 minutes.

Method

I. Take a pan, pour in two tbsp. olive oil. Add the sliced garlic and two of the sliced tomatoes. Throw in basil leaves for flavor. Let the sauce simmer till it thickens.

II. Divide the tomato sauce between two baking dishes. Keep a little aside for later use. Preheat the oven to 200°C.

III. Arrange zucchini slices in overlapping rows in the dishes along with the remaining tomato slices. Sprinkle Gruyere cheese over them. Add the remaining tomato sauce. Drizzle the remaining olive oil. Season with salt and pepper. Bake the item covered with foil for around 20 minutes.

IV. Remove the foil and continue to bake for another 15-20 minutes. Serve hot with crusty bread.

Tip: Wash the zucchinis just before cooking to maintain the best texture.

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