3 New and Healthy Zucchini Recipes

Zucchini is an extremely low calorie, high nutrition vegetable that makes a great base for many healthy recipes. Ahead is just what makes zucchini such a nutritious food for losing weight and three healthy zucchini dinner recipes that tastes great and do your body good.

Why Is Zucchini Healthy?

Also known as courgette, zucchini is a very low calorie vegetable with only around 20 calories per cup of chopped zucchini. It is also low in carbohydrates, contain a moderate amount of beneficial dietary fiber and virtually no fat.

Basically, it’s very difficult to eat too much zucchini and meals based around it will be likely to be much better for losing weight than those using pasta, rice or other high calorie and high carb grain foods.

Alongside their weight loss benefits, zucchini contains good levels of B vitamins, particularly riboflavin, vitamin B6 and folate. They also have surprisingly high levels of antioxidant vitamin C and certain varieties, especially those with golden skin, contain other antioxidant carotenoids like lutein and zeaxanthin for maintaining healthy vision.

prepare zucchini

How to Prepare Zucchini

You don’t need to skin your zucchini when preparing them for dinner recipes. Just wash them well and slice off the ends.

It’s best not to boil zucchini to prepare them as they’ll go mushy. They’ll also leech many of their best nutrients into the boiling water.

Lightly steaming in a steamer saucepan is a better way to cook them and indeed many other types of vegetables. They also go well in stir fries or sautéed in a little avocado oil on their own.

For something different, lets have a look at three new and healthy zucchini recipes that will hopefully inspire more people to give them a try.

Zucchini Ratatouille

 

This zucchini recipe is a great way to get lots of healthy vegetables into your diet. It does take a little while to make, but it’s simple and the delicious blend of flavors makes it well worth it.

Ingredients for 2

  • 3 zucchini, washed, cut in half and roughly chopped. Golden zucchini is great in this recipe if you can get it.
  • 1 eggplant, peeled and chopped into approximately 1 inch cubes.
  • 3 large tomatoes, roughly chopped.
  • 2 bell peppers, preferably red and yellow, deseeded and chopped into 1 inch cubes.
  • 2 red onions, finely chopped.
  • 2 to 4 cloves of garlic (depending on how much you like it), crushed.
  • Half a cup of fresh basil (keep a little for garnish).
  • 3 tablespoons of avocado oil or coconut oil for a slightly tropical twist.
  • 1 teaspoon of turmeric.
  • Optional: 1 small hot chili, deseeded and finely chopped or half a teaspoon of chili flakes.
  • Cracked black pepper and Himalayan crystal salt to taste.

Method

  1. To begin, chop first the tomato and eggplant and place them in a colander in the sink to drain off some of the extra liquid. Sprinkle with a little crystal salt, particularly on the eggplant and leave draining.
  2. In a large saucepan with a lid heat the oil on a medium heat. Add the red onions, bell pepper and garlic and sauté until the onions are starting to turn clear.
  3. Next add the zucchini and all the remaining ingredients, including the drained tomatoes and eggplant along with the herbs and spices.
  4. Gently mix them all together, cover with the saucepan lid and simmer for 15 to 20 minutes, stirring occasionally.
  5. Turn the hot plate temperature down until you get a light simmer going and stir every few minutes.
  6. After 15 minutes check that the vegetables are tender enough and keep simmering until the texture is right for you. I like mine to still have a little bite, but the longer you cook them the softer they’ll go.
  7. Once ready, season with crystal salt and cracked pepper if desired, garnish with the extra basil, serve into bowls and enjoy immediately.

Zucchini Dinner Salad

 

​This is a very quick, simple and healthy zucchini recipe that goes great next to an organic chicken or turkey breast or grilled white fish.

You’ll want to make it up just before serving as it doesn’t keep, but it only takes a few minutes while the poultry or fish is cooking. It’s obviously great as a vegetarian option as well.

Ingredients for 2

  • 2 large zucchini.
  • 2 tablespoons of sesame seeds.
  • 1 tablespoon of fresh lemon or lime juice.
  • 1 clove of garlic, crushed.
  • 2 tablespoons of avocado oil or extra-virgin olive oil.
  • Cracked pepper and Himalayan crystal salt to taste.

Method

  1. Start by grating your zucchini into a large bowl with the thickest holes in your handheld grater. Once you’ve finished, spread it all out so you have a flat bed of the grated zucchini.
  2. Add the sesame seeds, garlic, salt and pepper and lemon juice and toss.
  3. Pour the avocado oil over the top and toss again well.
  4. This zucchini recipe tastes best when eaten immediately so serve as soon as possible.

Reach Zucchini Soup

 

zucchini soup​The last healthy zucchini dinner recipe, is a simple and very tasty and creamy soup for the colder evenings.

Ingredients for 2

  • 4 zucchini, washed and chopped.
  • 2 onions, finely chopped.
  • 2 to 4 garlic cloves (depending on how much you like that garlicky taste), crushed.
  • 2 cups of low sodium vegetable stock.
  • A quarter of a cup of fresh parsley heads, minus the stalks (save a little for garnish).
  • A quarter of a cup of fresh basil.
  • 2 tablespoons of avocado oil.
  • Cracked pepper and Himalayan crystal salt to taste.

Method

  1. Heat up a large saucepan with a lid. Add the avocado oil and cook the finely chopped onion in it for a few minutes until it’s starting to turning clear.
  2. Add the zucchini, garlic and salt and pepper. Put on the lid and cook for five more minutes, stirring occasionally.
  3. Pour in the vegetable stock, mix it all together and simmer on a low heat for a further 15 minutes with the lid on.
  4. Add the basil and parsley and mix the herbs in.
  5. Next use either a handheld immersion blender or carefully pour the mixture into a heat resistant countertop blender (away from you is best). Blend it all up until smooth and creamy and serve straight from the blender or saucepan.
  6. Season with a little extra pepper and salt, garnish with the saved parsley and enjoy straight away while it’s hot and steaming.

I hope you enjoy these healthy zucchini recipes if you make them up for yourself. It really is a very versatile vegetable and well worth adding more of to your diet.

Jim Dillan
 

Jim Dillan is health and wellness researcher, writing about natural nutrition, improving your physical and mental well-being and moving to a healthier lifestyle. His website Superfood Profiles has detailed articles on superfood health benefits, hair and skin treatments and healthy recipes.

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