Zucchini often gets a bad rap for being bland and boring. But it’s time to rethink this versatile summer squash! With the right recipe, zucchini can be transformed into a flavor-packed dish that’s both delicious and nutritious.
Bold and Practical: Your Go-To Summer Zucchini Recipe
Inspired by the bold and flavorful approach of renowned chef Yotam Ottolenghi, this zucchini recipe celebrates the versatility of this often-underappreciated vegetable. Ottolenghi has revolutionized the way we think about vegetables, showcasing their potential to be the star of any dish. This recipe captures that spirit, combining the freshness of zucchini with spicy harissa and tangy lemon for a much more interesting taste experience.
It is also highly practical: this one-pan zucchini recipe is the perfect solution for those warm summer days when you don't want to turn on the oven. Plus, this dish is light and refreshing, making it an ideal choice for those looking for an alternative to heavier summer meals like barbecue.
Why You Should Love Zucchini
Let's dive into the nutritional benefits of this green powerhouse. Zucchini is packed with vitamins, minerals, and antioxidants that contribute to overall health and well-being.
Vitamin A:
Essential for maintaining good vision, a strong immune system, and healthy skin, vitamin A is abundant in zucchini. This nutrient plays a crucial role in protecting your eyes from age-related macular degeneration and boosting your body's ability to fight off infections.
Antioxidants:
Zucchini is rich in antioxidants, such as lutein, zeaxanthin, and beta-carotene. These powerful compounds help protect your cells from damage caused by harmful free radicals, reducing oxidative stress and lowering your risk of chronic diseases like heart disease and cancer.
Gut health:
Zucchini is a good source of both soluble and insoluble fiber. Insoluble fiber promotes digestive health by adding bulk to your stool and preventing constipation. Soluble fiber feeds the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall well-being, as it supports digestion, immune function, and even mental health.
Hydration:
With its high water content, zucchini is a refreshing way to stay hydrated, especially during hot summer months. Staying hydrated is crucial for optimal bodily functions, including digestion, circulation, and temperature regulation.
This vibrant and flavorful dish is a perfect example of how to transform a simple ingredient into a culinary masterpiece. Enjoy!
Courgettes with Beans, Harissa, and Lemon
Ingredients:
4 tbsp olive oil
6 garlic cloves, peeled and finely sliced
1 tbsp harissa (adjust quantity to taste)
1 red chilli, finely chopped
Zest and juice of 1 lemon (about 3 tbsp)
1 kg courgettes, finely sliced
1 large tomato, chopped
1 tin beans, rinsed and drained
5-10g mint leaves, chopped
Salt
Optional:
2 cups Couscous, prepared accordingly to package instructions
Instructions:
Heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant and golden brown, being careful not to burn.
Stir in harissa, chili, lemon zest, and juice. Cook for 30 seconds, then add zucchini and tomato.
Cook for about 20 minutes, or until zucchini is tender. Stir in beans and cook for an additional 5 minutes.
Season with salt and fresh mint. Serve immediately.
This dish is a perfect example of how simple ingredients can come together to create a truly delicious and healthy meal. The combination of sweet zucchini, spicy harissa, and tangy lemon is a match made in flavor heaven. The addition of beans provides a protein boost and extra fiber, making this dish a satisfying and complete meal.
Tips and Variations:
For a spicier kick, increase the amount of harissa.
Add a handful of crumbled feta cheese for a salty tang.
Serve over a bed of couscous or quinoa for a heartier meal.
Experiment with different types of beans, such as chickpeas or white beans.
Whether you're looking for a healthy weeknight dinner or a show-stopping side dish, this zucchini recipe is sure to impress. Enjoy the wonderful world of zucchini and discover its endless possibilities!
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