Zucchini

Zucchini are plentiful right now and at the height of their season in summer.

Whether they are dark green or bright yellow, zucchini are tastiest when they’re small – larger varieties are less flavoursome, but they’re great for stuffing and roasting.

You might see zucchini flowers on the menus of Mediterranean style restaurants. Smaller flowers are often fried in a light batter, while larger flowers tend to be stuffed with tomatoes, herbs and cheese.

Nutrition notes

Zucchini are a source of the B vitamin folate, the mineral potassium, which is essential for healthy blood pressure, and the antioxidant vitamins A and C. Because they have a high water content, zucchini are low in calories, a whole one containing just 13 cals. 

Buying

Choose small, firm vegetables that feel heavy and have a glossy, unblemished skin. Zucchini flowers (which peak in early summer) are best eaten on the day they are picked so if you can’t pick your own, look for bright, firm flowers without any sign of wilting.

Storing

Store your zucchini in the crisper compartment of the fridge; they’ll stay firm for up to 5 days.

Preparing

You don’t need to peel zucchini – just trim each end and slice, dice, cube or cut into thin sticks as required. It's best not to boil zucchini as they can easily become waterlogged, mushy and flavourless. Instead, lightly sauté in a touch of olive oil and a small amount of water or microwave, lightly steam or barbecue.

Enjoying

• Add sliced, cubed or grated zucchini to stuffings; strong Mediterranean flavours such as anchovies, basil, capers, chilli, eggplants, garlic, lemon, mint, olives, parsley and tomatoes work really well.
• Add raw, thinly sliced young zucchini to salads or cut into sticks to accompany salsas and dips.
• For minty sautéed zucchini, heat a little olive oil in a frying pan, add crushed garlic and cook until soft before adding thinly sliced zucchini. Sauté until tender, season and finish with torn mint leaves.
• For a zucchini and feta frittata, sauté or microwave grated zucchini until tender. Throw in some coarsely chopped low-fat feta and seasoning before pouring whisked eggs over the vegetables. Cook until almost set, and then place under a hot grill until the top is just set.
• For baked zucchini, trim and slice lengthwise then sprinkle with crushed garlic, breadcrumbs, torn fresh mint and a drizzle of olive oil and shavings of parmesan cheese. Bake in a moderate oven until golden.