Fresh Stories Detail

Zucchini, or courgette, is a mild, versatile vegetable that’s perfect for any budget. Its subtle flavour and flexibility make it a beloved choice in Australian kitchens, whether you’re a seasoned chef or a beginner cook. With countless ways to prepare it, zucchini can easily become a staple in your culinary repertoire.

A BRIEF HISTORY OF ZUCCHINI IN AUSTRALIA

Zucchini was brought to Australia by Italian immigrants in the mid-20th century. Following World War II, these families introduced their love of fresh produce and rich culinary traditions, including zucchini. The vegetable thrived in Australia's diverse climates and quickly gained popularity for its versatility. Today, zucchini is a household favourite, known for enhancing a wide variety of dishes.

Zucchini comes in several varieties, with the two most common types being the classic dark green zucchini and the light green Lebanese zucchini.

VARIETIES

Classic Dark Green Zucchini: This type of zucchini is easily recognisable by its deep, dark green skin. It has a smooth texture and is typically longer and slightly slimmer than other varieties. The flesh inside is pale green or white, tender, and has a mild flavour. This variety is incredibly versatile and can be used in everything from stir-fries and salads to baked dishes and grilled vegetables.

Light Green Lebanese Zucchini: Lebanese zucchini, also known as "cousa" or "koosa," is shorter and plumper than the classic dark green variety. It has a lighter green, often slightly speckled skin that is thinner and more delicate. The flesh is similarly tender, with a slightly sweeter and nuttier flavour than its dark green counterpart. This variety is popular in Middle Eastern and Mediterranean cuisines and is often used in dishes like stuffed zucchini or stews.

STORING AND PREPARING ZUCCHINI

Zucchini is a no-fuss vegetable that requires minimal preparation. To get started, simply wash it under cold water. From there, the options are limitless—you can slice it into rounds or lengthways, dice it into small cubes, grate it for a finer texture, or even leave it whole depending on the dish you’re preparing. This flexibility makes zucchini an excellent choice for a variety of cooking methods, including roasting, BBQing, sautéing, stir-frying, microwaving, and baking.

TOP WAYS TO USE ZUCCHINI

Zucchini's versatility extends to the many ways it can be used in your cooking. Here are some delicious ideas to inspire you:

Char-Grilled or Barbecued: Slice zucchini lengthways, brush with a little olive oil, and char-grill or barbecue until tender. Top with crumbled feta and a drizzle of extra virgin olive oil for a simple yet tasty side dish.

In Stir-Fries: Slice zucchini into rounds or sticks and toss them into a hot pan with chicken and Asian greens. The zucchini will absorb the flavours of the stir-fry sauce while adding a pleasant crunch.

In Sauces: Finely dice zucchini and add it to a Bolognese sauce or any pasta sauce. It will blend in seamlessly, adding a subtle flavour and a nutritional boost to the dish.

As a Pizza Topping: Use a vegetable peeler to thinly slice zucchini lengthways and arrange the slices over your pizza before baking. This adds a unique texture and flavour that complements other toppings beautifully.

In Fritters, frittata and Quiches: Grate zucchini and squeeze out the excess moisture before adding it to fritter or quiche mixtures. It adds moisture and a mild flavour that pairs well with a variety of other ingredients.

HEALTH BENEFITS OF ZUCCHINI

Not only is zucchini incredibly versatile, but it's also packed with nutritional benefits:

Low in Kilojoules: Zucchini is a great option for those looking to manage their weight without sacrificing flavour or satisfaction.

Rich in Vitamin C: This vital nutrient helps maintain healthy gums and boosts your immune system, helping your body fight off infections.

Contains Beta Carotene: Dark green varieties of zucchini contain beta carotene, an antioxidant pigment that the body can convert into vitamin A, which is essential for eye health and immune function.

With its mild flavour, easy preparation, and countless uses, zucchini is a fantastic addition to any meal. Whether you’re grilling, sautéing, or baking, this vegetable brings both versatility and nutritional benefits to the table. So, next time you’re at Fruitezy, be sure to pick up some zucchini and get creative in the kitchen!