Cooking with Courgette

Cooking with Courgette: A Celebration of Versatility, Vitality, and Vibrance

Courgettes—those slender, glossy green marvels—are the unsung heroes of the British summer kitchen. Whether you grow them in your garden or pick them up from your local greengrocer, courgettes offer a wealth of culinary possibilities. Their mild flavour, tender texture, and nutritional benefits make them a staple ingredient that can be transformed in countless ways. In this article, we’ll explore the many facets of cooking with courgette, from preparation techniques and health benefits to its role in both savoury and sweet dishes. So, roll up your sleeves and let’s dive into the world of courgette cookery.

What Is a Courgette?

Courgette, known as zucchini in the US and Australia, is a summer squash from the Cucurbitaceae family, which also includes pumpkins, cucumbers, and melons. Technically a fruit, courgettes are treated as vegetables in the kitchen. They come in various shapes and colours—green, yellow, striped, round—and are typically harvested when young and tender. Left to grow, they become marrows, which are larger and more fibrous.

In the UK, courgettes are in season from June to September, with July and August offering the best quality produce. Their subtle flavour and soft flesh make them ideal for absorbing other flavours, which is why they’re so beloved in Mediterranean and Middle Eastern cuisines.

Health Benefits of Courgette

Courgettes are not just versatile—they’re incredibly good for you. Here’s why they deserve a regular spot on your plate:

• Low in Calories: With only around 17 calories per 100g, courgettes are perfect for those watching their weight.
• Rich in Antioxidants: They contain vitamin C, lutein, and beta-carotene, which help combat oxidative stress and support immune function.
  
• High in Fibre: Both soluble and insoluble fibre aid digestion, regulate blood sugar, and promote gut health.
  
• Hydrating: Courgettes are composed of over 90% water, making them a hydrating choice during warmer months.
  
• Potassium Source: This mineral helps regulate blood pressure and supports heart health.

In short, courgettes are a nutritional powerhouse disguised as a humble veg.

Preparing Courgette: Tips and Tricks

Before we get into cooking methods, let’s talk prep. Courgettes are best when small and firm, with glossy skin and no blemishes. Here’s how to get them ready:

• Washing: Rinse under cold water and pat dry.
• Trimming: Slice off both ends. No need to peel unless the skin is tough.
• Cutting: Depending on the dish, you can slice, dice, grate, spiralise, or shave courgettes.
  

If you’re dealing with a glut from the garden, don’t worry—courgettes freeze well. Simply blanch slices for a minute, cool in ice water, pat dry, and freeze in bags.

Cooking Methods: From Simple to Sophisticated

Courgettes are culinary chameleons. Here are some of the best ways to cook them:

1. 
   1. Grilling
   Slice courgettes lengthwise, brush with olive oil, sprinkle with sea salt, and grill until charred. Perfect for summer barbecues or Mediterranean-style platters.
   2. Roasting
   Cut into chunks, toss with herbs and garlic, and roast at 200°C for 25–30 minutes. Roasting intensifies their flavour and caramelises the edges beautifully.
   3. Sautéing
   Quick and easy—just fry slices in olive oil with garlic and chilli flakes. Add a squeeze of lemon for brightness.
   4. Stuffing
   Halve courgettes lengthwise, scoop out the centre, and fill with a mixture of rice, herbs, cheese, and vegetables. Bake until golden and bubbling. Try Jamie Oliver’s pea & ricotta stuffed courgettes for a summery twist.
   5. Fritters
   Grate courgettes, squeeze out excess moisture, mix with flour, egg, and herbs, then fry until crispy. Serve with yoghurt or tzatziki.
   6. Soups
   Courgettes blend beautifully into soups. Pair with mint, peas, or leeks for a refreshing green bowl. A prebiotic courgette soup is also great for gut health.
   7. Curries and Tagines
   Courgettes soak up spices wonderfully. Add them to coconut-based curries or Moroccan-style tagines with chickpeas and aubergine.
   8. Baking
   Yes, courgettes work in cakes! Their moisture makes them ideal for lemon drizzle, chocolate loaf, or muffins. Pair with cream cheese frosting or white chocolate for indulgence.
   9. Raw in Salads
   Shave courgettes into ribbons and toss with lemon juice, olive oil, and Parmesan. Add toasted pine nuts or mint for extra flair.
   10. Spiralised
   Use a spiraliser to create courgette noodles (courgetti). Serve with pesto, tomato sauce, or stir-fried vegetables for a low-carb alternative to pasta.
   

The Pep Griddle Pan or Crisper Oven Tray work really well to cook the courgette as a tray bake or in a pan. 

Courgette in Everyday Meals

Let’s look at how courgettes can elevate your daily cooking:

• Midweek Suppers
  Courgette Linguine: Toss spiralised courgettes with lemon, mint, and Parmesan for a light, elegant dish.
• Courgette Frittata: Combine with tomatoes and herbs for a quick, protein-rich meal.
• Greenhouse Couscous Salad: Roast courgettes with peppers and onions, then mix with couscous and halloumi.
  Comfort Food
• Courgette Parmigiana: Layer grilled courgettes with tomato sauce and mozzarella, then bake until bubbling.
• Vegetable Tian: A Provencal bake with courgette, aubergine, and goat’s cheese.
• Ratatouille: A French classic featuring courgettes, tomatoes, peppers, and herbs.
  Sweet Treats
• Courgette Cake: Moist and subtly flavoured, courgette cake pairs well with citrus or spice.
• Courgette Muffins: Add grated courgette to muffin batter for a nutritious twist.

Growing Your Own Courgettes

If you’ve got a garden or allotment, courgettes are one of the easiest vegetables to grow. They thrive in sunny spots with well-drained soil and regular watering. One plant can yield dozens of courgettes over the summer. Harvest when they’re about 15cm long for the best flavour and texture.

And don’t forget the flowers! Courgette blossoms are edible and delicious. Stuff them with ricotta and herbs, dip in batter, and fry for a gourmet starter.

Pairing Courgettes with Other Ingredients

Courgettes are team players in the kitchen. Here are some winning combinations:

Courgette: A Mindful Ingredient

Cooking with courgette isn’t just about nutrition or convenience—it’s about mindfulness. Its gentle flavour encourages creativity, its seasonal nature connects us to the rhythms of the year, and its versatility invites experimentation. Whether you’re making a rustic ratatouille or a refined courgette galette, you’re engaging with an ingredient that rewards simplicity and imagination.

Dealing with a Courgette Glut

If you’ve got more courgettes than you know what to do with, don’t panic. Here are some ideas:

• Batch Cook Fritters: Freeze for quick lunches.
• Make Soup: Freeze in portions for winter.
• Bake Cakes: Courgette loaf freezes well.
• Pickle Them: Slice thinly and pickle with vinegar and spices.
  Dry Them: Dehydrate slices for crisps or stews.
  

Final Thoughts

Courgettes are more than just a side dish—they’re a canvas for culinary creativity. Their adaptability means they can be the star of the show or a subtle supporting act. From grilled slices on a summer barbecue to comforting winter soups, courgettes offer nourishment, flavour, and endless possibilities.

So next time you spot a courgette in your fridge or garden, don’t see it as a challenge—see it as an invitation. To cook, to create, and to celebrate the humble brilliance of this green gem.