The word zucchini comes from “zucca,” the Italian word for squash. Zucchini is mainly available in two colours: green and yellow. There are approximately eight different varieties to this squash family and all are almost alike with little variation in colour, shape and size.
Culinary uses
Zucchini is usually served cooked but can be eaten in its raw form in moderate quantity. It has a striking resemblance to cucumber. They are picked for use when they are approximately 8 inches in length and are firm to touch. Large mature zucchini can grow up to one meter in length but will be very fibrous to eat, so avoid allowing them to grow so big. A soft immature zucchini has a subtle sweet flavour.
There are multiple ways to cook this delicate squash. You can either deep fry, bake, steam, grill or stew it alone or in combination with other ingredients and proteins. There are many classic dishes that involve this as one of the main ingredients, like ratatouille, the traditional provencal stewed vegetable dish; or kousa mahshi, the Arabic stuffed zucchini with meat. Greeks love to stuff their zucchini with rice and serve with avgolemono sauce (lemon and egg cream sauce) and also make zucchini moussaka. Italians make minestrone soup with it. Mexicans fill their quesadillas with zucchini and beans. Turkish people love to make zucchini pancakes.
Zucchini is a delicate vegetable and is suitable for quick cooking. For a quick meal, just slice the zucchini and toss with some butter or olive oil along with some herbs. Its flowers can be eaten stuffed and are a delicacy when deep fried. Zucchini can also be baked along with bread, for instance the banana bread.
When it comes to health, zucchini is a low calorie food; an average piece contains only 35 calories as compared to approximately 140 calories in a baked potato. According to a recent study, the nutrients and vitamins in zucchini may help prevent cancer and heart-related diseases. The potassium content in a zucchini is more than that of a banana. The skin or peel is a good source of fibre and helps in relieving constipation. Zucchini is also a good source of Vitamin C and manganese, and is cholesterol free. The seeds and skin are also rich in anti-oxidants. To retain these, it is advisable to steam the zucchini. Also try not to discard the skin as it packs a lot of nutrients.
While shopping for zucchini at the supermarket, choose small to medium length of 6 to 8 inches, as zucchinis of these sizes will pack the most flavour and taste. The skin should be dark in colour and free from any blemishes. The zucchini should feel heavy in hand and firm to touch. Although available all year, zucchini are best during the late spring and summer season. Also look for the ones that have flowers attached to them, as they will be fresher and will taste better.
Good for you, easy to grow, easy to find, zucchini is a wonderful fruit to experiment with. It takes less time to cook and is packed with essential nutrients. The below recipe is just an example on how you can also try your hands on this great vegetable.
Zucchini Tuna Barrels
Ingredients
Zucchini 4 no
Tuna fish 200 gm
Bell peppers red and yellow 1 no
Parsley, chopped 3 tbsp
Parmesan cheese 4 tbsp
Olive oil 3 tbsp
Bread crumbs 4 tbsp
Butter 3 tbsp
Salt to taste
Black pepper powder to taste
Method
Wash and slice the zucchini lengthwise; scoop out the centre pulp and seeds, chop it and keep aside.
Steam the zucchini barrels for 5-8 minutes in a steamer or cook in boiling water.
Remove and refresh in cold water.
Cut the bell peppers into small dices and keep in a bowl; add the zucchini pulp, chopped parsley, tuna fish flakes, salt, black pepper, olive oil and toss to combine the ingredients.
Combine bread crumbs with soft butter to get crumbly texture, keep aside.
Scoop in the prepared mixture in the zucchini barrels, grate parmesan cheese on top, followed by the bread crumble.
Bake in a pre-heated oven at 180 degree Celsius for 8-10 minutes or till the top gets a golden brown colour and the cheese melts.
Remove from oven and slice as required, serve hot with your choice of sauce.
Note: In order to make a vegetarian version of the same recipe, just replace tuna with any of your favourite beans like kidney beans, fava beans, or vegetables like broccoli, baby corn, and mushroom.
*Tarun Kapoor is executive chef at Doha’s Horizon Manor Hotel. Send your feedback to: [email protected]
