Courgette: A Versatile Summer Ingredient
Courgette, often referred to as zucchini in certain regions, is a cylindrical summer squash that belongs to the Cucurbitaceae family. It is characterized by its smooth, light green skin and tender, mild-flavored flesh. This vegetable is a rich source of essential vitamins and minerals, making it a nutritious addition to any diet.
Nutritional Value of Courgette
- Low in calories, with only 30 calories per medium courgette
- Provides a good amount of dietary fiber (2 grams per serving)
- Rich in vitamin C, an essential antioxidant
- Contains potassium, which supports healthy blood pressure regulation
- Good source of folate, a B vitamin important for cell growth and DNA synthesis
Culinary Uses of Courgette
Courgette's versatility shines in the culinary world. Here are a few ways to incorporate this vegetable into your cooking:
- Salads: Slice courgette into thin ribbons or matchsticks and add it to salads for a crisp, refreshing crunch.
- Stir-fries: Cut courgette into bite-sized pieces and stir-fry with other vegetables, meat, or tofu.
- Soups and stews: Dice courgette and simmer in soups or stews for a subtle sweetness and added texture.
- Grilled or roasted: Slice courgette lengthwise or into rounds and grill or roast with olive oil, herbs, and seasonings.
- Breaded and fried: Slice courgette into rounds, coat in breadcrumbs, and pan-fry for a crispy and savory side dish.
Courgette can also be spiralized into noodles, creating a healthy and flavorful alternative to pasta. It can be used in baked goods such as zucchini bread and muffins, adding moisture and a subtle vegetal sweetness.
Tips for Selecting and Storing Courgette
- Choose courgettes that are firm, smooth, and free of blemishes.
- Smaller courgettes tend to have a more tender texture.
- Store courgettes in the refrigerator for up to a week, unwashed and wrapped in a plastic bag.
How many calories are in Courgette?
Each 1 medium of Courgette contains 30 calories.
Courgette Nutritional Information
| Nutrient | Amount per 1 medium (200g) |
|---|---|
| Calories | 30 Calories |
| Protein | 2.3g |
| Fat | 0.7g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 5.4g |
| Dietary Fiber | 2g |
| Sugar | 3.4g |
| Sodium | 0.006mg |
| Potassium | 0.528mg |
| Calcium | 0.036mg |
| Iron | 0.0007mg |