Zucchini

Zucchini is a tender, mild summer squash that cooks in minutes and pairs with almost anything. Its neutral flavor, high water content, and soft bite make it perfect for sautés, grills, roasts, fritters, soups, pastas, and veggie burgers. Known as courgette in many countries, it brings volume and moisture with very few calories.

Nutrition

One medium zucchini (~200 g) contains:

✓ Very few calories with ~94-95% water for hydration;
✓ Vitamin C and small amounts of Vitamin B6, folate, and Vitamin K;
✓ Potassium and manganese;
✓ Fiber, especially in the peel, that supports digestion.

Zucchini adds bulk and texture without weighing meals down.

Health Benefits

Thanks to its water and fiber, zucchini supports gentle digestion and fullness. Potassium helps maintain healthy fluid balance, while Vitamin C contributes to immune function and collagen formation. Its mild taste makes it easy to increase vegetable portions across meals.

Green vs. Yellow Zucchini

Flavor: Both are mild and slightly sweet. Yellow can taste a touch sweeter and more buttery.

Texture: Young, small zucchini are crisp-tender and best for raw salads or quick sautés. Larger ones are ideal for grating, baking, and soups.

Best Uses: Green for everyday sautés, grills, and pasta; yellow for visual contrast in salads, roasts, and fritters.

How to Prepare

1. Wash and pat dry. Keep the peel for extra fiber and color. Trim ends. Slice, dice, or grate depending on your recipe.
2. To avoid sogginess, cook quickly over medium-high heat - sauté, grill, roast, or air-fry until just tender. For fritters and burgers, salt and drain grated zucchini 10 minutes, then squeeze out excess moisture.
3. Finish with lemon, herbs, garlic, chili, or a spoon of tomato paste or miso for umami. Fold into sauces, stir-fries, and soups near the end to keep texture.
   
   

Raw or Cooked?

Use both. Thin ribbons or small dice are great raw in salads with a bright dressing. Light cooking concentrates flavor and prevents excess water in cooked dishes.

Storage

Whole zucchini: Refrigerate unwashed in the crisper drawer, loosely bagged. Use within 4-5 days for best texture.
Cut zucchini: Store in an airtight container with a paper towel to absorb moisture and use within 2-3 days.
Grated zucchini: Squeeze dry, then refrigerate and use within 1-2 days.

Can You Freeze Zucchini?

Yes. For cubes or slices, briefly blanch 1-2 minutes, chill in ice water, pat dry, and freeze in a single layer before bagging. For grated zucchini, squeeze very dry and freeze flat in portions. Best for soups, sauces, bakes, and fritters - texture softens after thawing.

What Do We Use?

At DAREBEETS, we use fresh zucchini for the best flavor and texture. We cook it quickly to keep it crisp-tender, and use well-squeezed grated zucchini to add moisture and softness to veggie burgers and bakes.