The properties of zucchini and vegetarian recipes

The properties of zucchini and vegetarian recipes

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Zucchini is almost like parsley in cooking now. They have a rather delicate flavor that also appeals to those who generally hate vegetables, they are easy to cook, they cost little compared to other vegetables. Many use them for convenience and few know the properties of zucchini really. Now we will discover that, out of laziness, most likely, myself included, we are eating a precious vegetable that deserves more prominence.

Zucchini: characteristics

The scientific name of the zucchini is Cucurbita pepo. Italy produces a lot of them, and even very long ones, up to two meters, a result that was a Guinness Book of Records. These vegetables belong to the Cucurbitaceae family, if we take a tour of the market we realize that there are many varieties. Today we are used to buying zucchini always and in any case, and this is also why we use them often, but in truth they would only ripen in spring and summer, for the rest they greenhouse zucchini, therefore less rich in nutrients and more expensive.

The properties of zucchini

The legend that courgettes are "just water" must be immediately dispelled. They are certainly rich in water but not only, they also contain a lot of water potassium and are good for the urinary tract and intestinal system.
Earlier I forgot to mention a reason why they are so popular: they have very few calories! All low-calorie diets are full of this vegetable. They also have little salt and are very easy to digest, in fact they are one of the first vegetables that is given to children and even babies. Refreshing and delicate, they are rich in folic acid, vitamin E and vitamin C.

They are also often recommended for those who need to relax, but especially for those with urinary tract problems or intestinal inflammation. Even in the case of constipation or fluid retention, they are excellent allies.

Nutritional values ​​of zucchini

In 100 grams of zucchini we find 11 kcal, a truly ridiculous figure. Let's see what else they contain.

  • Water 94.23 g
  • Carbohydrates 1,4 g
  • Sugars 1.3 g
  • Protein 1.3 g
  • Fat 0.1 g
  • Cholesterol 0 g
  • Total fiber 1.2 g
  • Magnesium 17 mg
  • Zinc 1.14 mg
  • Copper 0.14 mg

Vegetarian recipes with zucchini

To meet all tastes, or almost, we have chosen some recipes with this precious ingredient, associated with tofu, light but also rich in proteins, to obtain a balanced and easy to prepare dish.

Let's try grilled tofu with. They serve tofu, flax seeds, pumpkin seeds, pepper, soy sauce and zucchini, carrots. Tofu cut into very thin slices should be placed on the plate on the grill already hot, with a little oil. We can add pepper and soy sauce shortly after, as well as some pumpkin seeds. Separately marinate the thinly sliced ​​courgettes in oil and vinegar, together with a few carrots, always very thin. When serving, we serve the tofu with a little zucchini and season with oil, salt and lemon.

More complex but highly satisfying recipe is that of zucchini stuffed with tofu on carrot julienne. 4 courgettes, a stick of tofu, a clove of garlic, breadcrumbs, 2 carrots, salt, pepper and basil are needed.

We lightly cook the courgettes without losing their consistency because we have to divide them into two parts and empty them. Separately we mix seared tofu, pulp of zucchini, grated bread, minced garlic, salt, pepper and basil. We get a mixture that must not be liquid, let's use it to fill the zucchini. With the oven at 180 ° C, let it cook for about twenty minutes after seasoning the surface with extra virgin olive oil and creating a sesame seed crust. We haven't forgotten carrots, they are used to prepare the side dish. Cut them into julienne strips and place them alongside our courgettes, seasoning with salt, oil and lemon.

Let's get ready for winter with a suitable recipe, one soup made from carrots and zucchini, with tofu and cumin. You need 2 carrots, 4 zucchini, cumin seeds, vegetable cube and always tofu. We boil the carrots and zucchini and pass them so that they mix and form onekind of cream. We add cumin seeds and the vegetable nut as they continue to cook. Only at the end can we add the tofu, a cube. We serve with a drizzle of raw oil and some croutons.

Zucchini flowers

They deserve a separate article but it is necessary to mention them, the very good ones courgette flowers, They are light and tasty, as well as colorful. We can cook them stuffed in the oven or in batter, with smoked cheese or mozzarella and anchovies, both as an appetizer and as an appetizing side dish.

Video: Veggie-stuffed Zucchini. Shilpa Shetty Kundra. Healthy Recipes. The Art Of Loving Food (July 2022).


  1. Octa

    I fully share your opinion. There is something about that, and it's a good idea. I am ready to support you.

  2. Ke

    Between us saying.

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