The zucchini ,courgette or baby marrow is a summer squash, a viningherbaceous plant whose fruit are harvested when their immature seeds and epicarp (rind) are still soft and edible. It provides many health benefits. Zucchini suits many diets, such as keto, paleo, vegan, or low-carb, and a person can prepare it in many different ways based on taste preferences. Zucchini is a summer squash that is a part of the Cucurbitaceae plant family, otherwise known as gourds.
While many people refer to it as a vegetable, zucchini is a fruit. Other names include courgette and baby marrow. They range in color from dark emerald green to a yellowish shade.
Health benefits of Zucchini –
Can help fight inflammation: Zucchini is rich in several different types of antioxidants which can help fight free radicals and ward off inflammation. Enjoy it with the skin on for full nutrition benefits, as much of the nutrients are in the skin itself.
Can support a healthy immune system: Just one medium zucchini provides over half your day’s worth of vitamin C, an important antioxidant and water-soluble vitamin that plays a major role in immune function. Vitamin C also plays a role in reducing risk of several chronic diseases.
May support blood sugar control: Naturally low in carbohydrates, zucchini can be a great lower-carb alternative to more starchy vegetables and refined carbohydrates at any meal. Zucchini noodles make a great swap for spaghetti and lasagna in many recipes, helping to keep blood sugar levels at bay and limit blood sugar spikes from excessive refined carbohydrates. You can even try half regular linguine and half zucchini noodles which can still significantly reduce the carbohydrate load of the meal but give you the best of both worlds. It can even be made into chips or fries in the air fryer, providing a delicious and satisfying low-carb alternative.
Can promote good digestion: Both the fiber and water content in zucchini can help keep you regular and support healthy digestion. It is also considered a low-FODMAP vegetable, which means it may be easier to digest especially for individuals with irritable bowel syndrome.
May assist with weight management: It is naturally low in calories but abundant in nutrients, making it a great addition to a healthy diet. Plus, it naturally has a high water content and also contains fiber, both of which can help keep you full.
May support a healthy heart. One medium zucchini is a good source of potassium, a mineral and electrolyte that helps with nerve and muscle function. Potassium plays a big role in helping your heartbeat stay regular, and a potassium-rich diet can help offset some of the harmful effects of sodium on blood pressure. It also contains magnesium, another important mineral that helps keep heart rhythm steady.
IT CAN BE USED IN VARIOUS DISHES
Come on lets come over to our Zucchini subzi recipe. In this dish the spices are subtle, which make the final dish pronounced in flavor, but not overwhelmingly spicy. Lets start….
INGREDIENTS –
Zucchini medium sized 2 sliced (can also used unpeeled zucchini)
2 small finely chopped tomatoes
1 big onion finely sliced
Oil 1 tbsp
Salt as per taste
Ginger Garlic paste
1 green chilli
1/2 tsp black pepper powder
1/4 tsp turmeric powder
Red chilli powder as per taste
1/2 tsp cumin
a pinch of garam masala
METHOD
The method can be simplified into 4 Steps:
Step 1: Add cumin seeds in oil once its get hot.
Step 2: Now Sauté the onions until golden in this oil. Don’t brown them too much because once you add the garlic and ginger, the onions will deepen even more in color.
Step 3: Add the tomatoes, salt, and spices. Once the tomatoes soften, add the zucchini along with a bit of water.
Step 4: Cover and allow to cook for 7-10 minutes. Once the zucchini is soft and the water has dried up, use a wooden spoon to break the zucchini into pieces.
Step 5: Lower the heat, cover, and allow the zucchini to cook for another 15-20 minutes. Uncover and sauté out any excess moisture, using your spoon to break up any remaining bits.
How to know when it’s done:
The final dish shouldn’t have water content from the zucchini floating around. When in doubt, sauté a little extra. Once the oil separates from the curry and the zucchini is very well cooked, you’re done!
A note: I’ve had several people share pictures of their finished product with a bit more ‘curry’ and not fully reduced down. If that’s how you prefer it, that’s okay too. Make it your own!
How to serve –
This dish pairs perfectly with just about anything, but roti, naan, paratha, or any other bread go exceptionally well with it. Rice is another reader-favorite pairing.
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