Zucchini are an incredibly versatile vegetable that can adapt to any course, from appetizer to dessert. With their delicate flavor and soft texture, they lend themselves to a variety of preparations: they can be served raw in fresh salads or vegetable carpaccio, grilled for a light starter, sautéed in a pan as a tasty side dish, or as the star of delicious main courses like risottos, pastas, or vegetarian lasagna. But their versatility doesn’t end there: even in main courses, perhaps in the form of meatballs, flans, or stuffed, zucchini always give their best. And for those who love to experiment in the kitchen, they are perfect even in desserts, like soft cakes, where they contribute to the softness and moisture of the dough without altering the taste.
Whether you want to prepare a quick dish for lunch or a light and tasty dinner, zucchini are always a winning choice. They are ideal for those who follow a healthy and sustainable diet, but also for those looking for new ideas with seasonal ingredients.
This collection aims to offer easy and quick ideas, thought by Grandma Benedetta, who with her simple and genuine cooking always manages to win everyone over.
SEASON of #zucchini grown outdoors – from May to October.
Recipes with other types of zucchini
- Difficulty: Easy
- Cost: Economical
- Cuisine: Wellness
- Seasonality: Spring, Summer, and Autumn
- Energy 21.00 (Kcal)
- Carbohydrates 3.11 (g) of which sugars 0.00 (g)
- Proteins 2.71 (g)
- Fat 0.40 (g) of which saturated 0.08 (g)of which unsaturated 0.20 (g)
- Fibers 1.10 (g)
- Sodium 3.00 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
RECIPES with zucchini
- 3.5 oz zucchini
👇 Discover the nutritional values of 3.5 ounces of raw zucchini 👇
RECIPES from appetizer to dessert
To prepare sautéed zucchini, choose fresh and firm ones, wash them and cut into slices or cubes. Heat a little oil in a pan, optionally add whole or crushed garlic and sauté on low heat for a minute for fragrance. Add the zucchini, increase the heat and cook, stirring often for 8-10 minutes, until tender but still crunchy. Add salt and herbs to taste, avoiding overcooking to maintain flavor and texture.
STORING fresh zucchini
Place them in the vegetable drawer of the refrigerator, loose or wrapped in a paper bag. Avoid plastic or sealed bags, as they retain moisture and can cause them to spoil. They stay fresh for 4-5 days, even a week if very firm and freshly picked.
In the freezer, they can be stored in cubes, perfect for soups or velvety soups, or grated raw, ready for frittatas, crepes, or savory pies, already portioned in containers or bags.
FAQ (Questions and Answers)
What’s the best way to eat zucchini?
They are great raw, thinly sliced in salads, or cooked steamed or sautéed with a little oil to maintain taste and lightness. Perfect also baked, stuffed, or in frittatas if you want something more special. The important thing is not to overcook them, so they remain tasty and nutrient-rich.
What pairs well with zucchini?
Zucchini pair well with onion, garlic, mint, basil, lemon, fresh cheeses (like ricotta or feta), tomatoes, legumes, and grains like farro, couscous, or rice. Also great with spices like turmeric or curry.
What are the health benefits of zucchini?
Zucchini are beneficial because they are light, water-rich, low in calories, and help hydrate, purify, and aid digestion. Great for intestines, blood pressure, and overall well-being.
Can people with high cholesterol eat zucchini?
Yes, people with high cholesterol can eat zucchini: they are low in fats, rich in water and fibers, and help purify the body. They are an excellent choice in a healthy and light diet.
Are zucchini good for constipation?
Yes, zucchini are useful for constipation: they contain water and fibers that promote intestinal regularity, especially if consumed with the skin and well-cooked.
When should you avoid eating zucchini?
Zucchini, in general, are well tolerated and light, but it’s best to avoid them if they are too ripe and have large seeds, as they can be indigestible. Also, in cases of allergy or sensitivity to cucurbitaceae (like cucumbers, melons, or squashes), it’s good to be cautious.
Can zucchini cause bloating?
Rarely, but if eaten raw or overly ripe, it can happen.
