Healthy Zucchini Curry

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?

You can make zucchini and potato curry, zucchini and peas curry and zucchini and fenugreek curry. 

Types of Zucchini

There are all shapes and sizes of zucchini. You can get yellow, green, stripped, round oval and long. In terms of flavour they are all very similar.

 

Yield: 4 Servings

Author: Nayna Kanabar

Healthy Zucchini Curry

Zucchini is a very versatile vegetable and can be cooked in many ways. This delicious healthy zucchini recipe is perfect to serve with rotis or rice and is low in calories.

Prep time: 10 MinCook time: 26 MinTotal time: 36 Min

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

1. Wash and dice the courgettes in 1-inch cubes.
2. In a pan add the olive oil and heat up. Add the mustard seeds and red dried chilli and wait for it to pop.
3. Add the garlic and onions and sauté until the onion turns translucent.
4. Add the salt, chilli powder, coriander and cumin powder and the passata and cook the tomatoes with the spices for 2-3 minutes.
5. Add the diced zucchini and mix all the ingredients together. Cove and cook for 15 minutes on low to medium heat.
6. After 15 minutes add 50 ml water and cook for a further 10 minutes until the zucchini is tender.
7. 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

103.14

Fat (grams)

7.81 g

Sat. Fat (grams)

1.12 g

Carbs (grams)

8.07 g

Fiber (grams)

2.35 g

Net carbs

5.68 g

Sugar (grams)

4.46 g

Protein (grams)

2.17 g

Sodium (milligrams)

609.86 mg

Cholesterol (grams)

0 mg

The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.

Similar Recipes

Spanish Warm Courgette Salad

Mucver- Turkish Courgette fritters

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