Zucchini

A mild, quick-cooking summer squash that adapts to almost any dish.

Also known as: courgette, summer squash, Cucurbita pepo

Overview

Zucchini, known as courgette in much of the world, is a tender summer squash with edible skin and a mild flavor. Its high water content makes it quick to cook and endlessly adaptable, from savory dishes to sweet quick breads.

Because it is so mild, zucchini takes on the flavors around it — garlic and olive oil, tomato and herbs, warm spices in baking. Managing its moisture is the main technique to master.

Culinary Uses

Grilled or sauteed with garlic and olive oil.
Spiralized into 'zoodles' as a light pasta alternative.
Grated into fritters, muffins, and quick breads.
Roasted, stuffed, or layered into gratins and ratatouille.

Flavor Profile

Mild, fresh, and slightly sweet, with a tender texture.
High-heat cooking concentrates its flavor and adds color.
A neutral base that soaks up seasonings.

Storage

Refrigerate unwashed in the crisper and use within about a week.
Do not wash until ready to use, as moisture speeds spoilage.
Grate and freeze for baking, squeezing out excess water first.

Preparation

Salt grated or sliced zucchini and squeeze out the water so dishes are not soggy.
Cut into even pieces for uniform cooking.
Cook over higher heat so it browns rather than steams.
Leave the skin on for color, fiber, and nutrients.

Nutrition

Zucchini is very low in calories and carbohydrate, with useful fiber and vitamin C.

Its high water content makes it filling and light.

Vitamin C

An antioxidant that supports immune health.

Vitamin B6

Supports metabolism and nervous-system function.

Potassium

Supports fluid balance and blood pressure.

Fiber

Aids digestion for very few calories.

Dietary Considerations

Naturally vegan, vegetarian, gluten-free, and dairy-free.
Low in carbohydrate and calories, popular in low-carb cooking.
A great vehicle for sneaking vegetables into baked goods.

Nutrition information is educational and approximate; it varies by variety, portion, and preparation, and is not a substitute for professional dietary advice.

Common Pairings

Garlic, olive oil, and lemonTomato, eggplant, and herbs in ratatouilleParmesan and basilCinnamon and walnuts in baking

Recipes with Zucchini

French 0

French Ratatouille

Provence's classic summer vegetable stew of eggplant, zucchini, peppers, and tomato slow-cooked in olive oil — naturally vegan, gluten-free, and elegant on any budget.

60minEasy6 servings

No Soy

Cambodian 0

Cambodian Vegetable Amok

A fragrant Cambodian steamed coconut curry with lemongrass and kaffir lime, made with tofu and vegetables — delicate, aromatic, and vegan.

45minMedium4 servings

Haitian 0

Haitian Legim

A hearty Haitian vegetable stew loaded with eggplant, cabbage, spinach, and carrots in a savory sauce — a nutritious, crowd-feeding staple that stretches every ingredient beautifully.

50minMedium6 servings

Argentine 0

Argentine Chimichurri Grilled Vegetables

A colorful platter of seasonal grilled vegetables drizzled with a fresh, punchy chimichurri — an affordable, naturally vegan dish that showcases simple ingredients at their best.

30minEasy4 servings