Zucchini also known as courgette and baby marrow are summer squash, which are herbaceous vines whose roots and seeds are edible even when immature. It is closely related, but not identical, to the marrow. Zucchini is a very versatile vegetable with numerous health benefits.
Benefits of Zucchini
- A variety of vitamins, minerals, and beneficial plant compounds can be found in zucchini. Cooked zucchini contains a large amount of vitamin A. It also contains antioxidants, which are found in the skin which is why it's better to keep the skin and not peel zucchini.
- As well as protecting you against certain cancers, such as prostate cancer, these may benefit your eyes, skin, and heart.
- In addition to being high in fibre, zucchini may regulate blood sugar levels and increase insulin sensitivity, thereby reducing the risk of type 2 diabetes.
- Carotenoids, fibre, and potassium in zucchini may lower cholesterol, blood pressure, and other heart disease risk factors.
- You may be able to lower your risk of age-related eye conditions by eating zucchini because it is rich in manganese, lutein, zeaxanthin, and vitamins A and C.
How can you eat Zucchini?
The zucchini can be eaten raw or cooked in a variety of dishes, such as soups, stews, sandwiches, salads, baked goods, and more. Water and fibre in zucchini, combined with its low-calorie content, may help reduce hunger, which could lead to weight loss over time. This is why Zucchini is perfect to include in your weight loss programme.
Some recipes that I have made with Zucchini are Spanish Warm Courgette Salad and Mucver- Turkish Courgette Fritters
Can I cook zucchini with other vegetables?
Types of Zucchini

Healthy Zucchini Curry
Ingredients
- Zucchini 400g
- Finely chopped Onion 50g
- 1 Tsp finely minced garlic
- Passata (sieved Tomatoes)100ml
- Mustard Seeds 1 Tsp
- Red Dried Chilli 1
- Olive Oil 2 Tbsps
- Salt 1 Tsp
- Chilli Powder 1 Tsp
- Cumin and Coriander Powder 1 Tsp
- Turmeric Powder 1 Tsp
- Water 50 ml
- Fresh Coriander finely chopped 2 Tbsps
Instructions
- Wash and dice the courgettes in 1-inch cubes.
- In a pan add the olive oil and heat up. Add the mustard seeds and red dried chilli and wait for it to pop.
- Add the garlic and onions and sauté until the onion turns translucent.
- Add the salt, chilli powder, coriander and cumin powder and the passata and cook the tomatoes with the spices for 2-3 minutes.
- Add the diced zucchini and mix all the ingredients together. Cove and cook for 15 minutes on low to medium heat.
- After 15 minutes add 50 ml water and cook for a further 10 minutes until the zucchini is tender.
- Garnish with finely chopped fresh coriander.
Notes
Do not add too much water as zucchini releases water.
sometimes if the zucchini is too mature it can taste bitter, always try a small piece before cooking
Nutrition Facts
Calories
103.14Fat (grams)
7.81 gSat. Fat (grams)
1.12 gCarbs (grams)
8.07 gFiber (grams)
2.35 gNet carbs
5.68 gSugar (grams)
4.46 gProtein (grams)
2.17 gSodium (milligrams)
609.86 mgCholesterol (grams)
0 mgThe nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.
I've never had curry like this before. I'm eager to try it, though. I love zucchini, and I love curry.
ReplyDeleteOh, that does look delicous. I eat curry all the time, and I'm always looking for new dishes to try. Thanks!
ReplyDeleteThis zucchini curry is so delicious - the perfect blend of spices! Stephanie
ReplyDeleteWow, I've never tried zuchinni curry before. I'm so excited to make this!
ReplyDeleteOk, this look interesting and something never tried something like this. I will try it soon and I'm sure it taste so good.
ReplyDeleteI love zucchini but never thought of using it in a curry. It looks very tasty!
ReplyDeleteWow! This looks delicious. Very timely since I have been craving for curry. Would love to try this recipe. Happy to know that there is so much we can do with zucchini. In fact, this is my first time to try zucchini curry.
ReplyDeleteWow zucchini curry! I love it a lot but never thought of trying it in a curry form. It looks yummy
ReplyDeleteOOHH I may make this for lunch today! It sounds amazing. Curries are my favourite.
ReplyDeleteI adore vegetable curry. I don't cook with zucchini enough, I really need to try this recipe.
ReplyDeleteDelicious and nutritious. This zucchini recipe is a must try. Shall try to cook as per your instructions.
ReplyDeleteThis looks so good! Such a great dish to try out. Definitely going to make it! Yum!
ReplyDeleteThis zucchini curry recipe is a true delight for the taste buds! The perfect balance of spices and flavors makes for a healthy and satisfying meal. Easy to follow instructions too!
ReplyDeleteI'm glad you said it could be eaten raw. I had some the other day I was slicing and eating and everyone was freaking out, lol
ReplyDeleteI must admit I never eat zucchini as I never know what to do with it but there sounds like there are lots of benefits to eating zucchini and this curry sounds delicious.
ReplyDeleteGood information thanks
ReplyDelete