Did you know ?
- Zucchini is technically a fruit, though it’s used as a vegetable in cooking.
- The zucchini flower is also edible and is considered a delicacy.
- The world’s largest zucchini was over 8 feet long !
Zucchini
Zucchini is a type of summer squash known for its mild flavor and versatility in cooking. It’s rich in vitamins, minerals, and antioxidants, and can be eaten raw, grilled, baked, or sautéed.
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Detailed nutritional values
Section titled “ Detailed nutritional values”Values of an average zucchini (~196g) :
| Calories | 33 kcal |
| Proteins | 2.4g |
| Carbohydrates | 6.1g |
| of which sugars | 1.5g |
| Fiber | 2g |
| Fats | 0.6g |
Vitamins and minerals
Main vitamins
Main minerals and trace elements
Nutritional values may vary depending on variety, ripeness, and growing conditions.
How to know if a zucchini is ripe
Section titled “ How to know if is ripe”
Perfectly ripe
Firm, but not hard, with a vibrant color and a slightly sweet flavor.
How to recognize this state :
- Firm to the touch, but not rock hard
- Vibrant color (dark green, yellow, or striped depending on variety)
- Smooth, unblemished skin
- Slightly sweet flavor
- Plump shape
- Moderate size (6-8 inches long)
Advice for ripe products
A perfectly ripe zucchini offers the best flavor and texture. Consume it quickly or store in the refrigerator for up to a week.
Varieties examples
Section titled “ Varieties examples”Black Beauty
Dark green, smooth skin with a classic zucchini shape.
Golden Zucchini
Bright yellow skin with a slightly sweeter flavor than green zucchini.
Costata Romanesco
Ridged zucchini with a nutty flavor and firm texture.
Round Zucchini (Eight Ball)
Small, round zucchini perfect for stuffing.
How to choose a zucchini
Section titled “ How to choose ”To choose a quality zucchini at the supermarket or market :
- Select zucchinis that are firm, heavy for their size, and free from blemishes.
- Choose zucchinis with smooth, glossy skin.
- Avoid zucchinis that are overly large, as they may be seedy and less flavorful.
- Look for zucchinis with the stem still attached, as this indicates freshness.
How to store a zucchini
Section titled “ How to store ”Store unwashed zucchinis in the refrigerator's crisper drawer.
Place zucchinis in a plastic bag with a paper towel to absorb excess moisture.
Avoid storing zucchinis near ethylene-producing fruits, such as bananas or apples.
How to ripen a zucchini
Section titled “ How to ripen ”Zucchini doesn't really 'ripen' off the vine, but here's how to improve its quality :
- Zucchini is best when harvested young, so ripening isn't usually necessary.
- If you have a small, unripe zucchini, you can leave it at room temperature for a day or two to develop a bit more flavor.
Health benefits of a zucchini
Section titled “ Health benefits of ”- Low in calories and high in nutrients
- Good source of vitamin C, which boosts the immune system
- Rich in antioxidants, which protect against cell damage
- High in fiber, which aids digestion
- Contains potassium, which helps regulate blood pressure
Origin of a zucchini
Section titled “ Origin of ”Zucchini originated in Central America and Mexico, but was developed into its modern form in Italy. It was introduced to the United States in the 1920s and has since become a popular vegetable worldwide.
Regions of origin
- Central America (origin)
- Mexico (origin)
- Italy (development)
- United States (popularization)
Cook a zucchini according to its ripeness
Section titled “ Cook according to its ripeness”Unripe
- Zucchini fritters
- Zucchini and ricotta stuffed zucchini blossoms
- Zucchini and goat cheese galette
Perfectly ripe
- Baked zucchini fries
- Zucchini bread
- Zucchini noodles with pesto
Too ripe
- Zucchini bread (use grated zucchini)
- Zucchini and tomato sauce
- Zucchini and potato mash
Frequently asked questions
Section titled “ Frequently asked questions”Warnings and precautions for a zucchini
Section titled “ Warnings and precautions for ”- Some people may be allergic to zucchini.
- Bitter zucchini may contain cucurbitacins, which can cause stomach upset.
- Wash zucchini thoroughly to remove any dirt or pesticides.
- Avoid consuming zucchini that is slimy or has an unpleasant odor.
Do not confuse with
Longer, thinner, and has a crisper texture and different flavor.
Disc-shaped, often smaller, and can be a variety of colors, with a slightly different taste.
Larger, oblong shape, and the flesh separates into spaghetti-like strands when cooked.